Throughout this past year there has been a significant transition toward working from home due to the pandemic. With this change, we have seen an increasing number of patients that are unable to set up an ideal ergonomic workstation and don’t have an opportunity to use a standup desk. This can lead to increased postural demand and eventually take a toll on your body with potential issues such as low back and hip pain.
We have spent time in previous posts discussing the importance of posture and exercises to help “Reverse the Day” in your mid back to decrease strain in your neck and low back. In this post we are focusing on a postural flow throughout your day to break up the typical 8 hour work day and give your body a chance to stretch and change positions.
When we change positions there are numerous benefits including blood flow changes to different muscle groups, active stretching positions of key muscles, and helping your brain stay focused by mixing up your day. Try this work flow every hour during your day and see if you notice a difference! Be sure to mix in some standing, short walks, and Air Squats every couple of hours when possible.
Tall Kneel on Pillow for 10 minutes
Seated with Feet Flat for 30 minutes
Right Half Kneel on Pillow for 10 minutes
Left Half Kneel on Pillow for 10 minutes
