Page 14 - Issue 67 Online

WORKING AT HOME?

Tips to improve your physical

and mental health

Due to Covid restrictions many people have break and make sure you stop for lunch. Take
found themselves working from home for the the opportunity to stand and stretch whenever
first time. It can be easy to fall into bad habits you can, preferably before the aches set in.
but equally there’s a number of things you can
do to improve your physical and mental health. Movements to try -
Set up your working sitting or standing
environment to suit you Look away from the screen or close your eyes.
Take a few deep steady breaths, engage with
How you sit at your workspace impacts on your diaphragm (tummy expands), open through
your posture, use props to help you achieve an the rib cage (widening) and lift a little at the top
optimum position. of the chest. Inhale; visualise growing taller,
creating space in your body. Exhale; keep your
When sitting aim for: feet flat, knees slightly height and release any tension, making an ‘aah!’
lower than hips, lower back supported, spine
upright, forearms parallel with the floor, sound if you’re happy to. Return to your natural
computer (or work) directly in front of you. You breath or keep this going as you work into some
should be able to use the keyboard keeping stretches.
shoulders relaxed and have your screen at eye Shoulder shrugs: lift the shoulders towards the
level (this can be difficult with a laptop). ears, hold for a moment then release (releases
neck and shoulders).
Neck: keep the back of
“Take a coffee/tea break the neck long, imagine a
and make sure you stop clock face in front of you,
for lunch.” raise your chin so your
nose points to 12, move
steadily round past each
number until you reach
Take regular breaks your starting position then
reverse.
If you were in the office, you’d get up to fetch Shoulder opening: hands
things or use the toilet so don’t be afraid to do behind your back, interlace
so when working from home. Take a coffee/tea Forward bend soft

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