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Fix Your WFH Posture

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November 5, 2020

Did you know that your WFH posture can affect your productivity? It’s true. It can also affect your self-confidence too.

Think about it this way. You are slumped in your chair, shoulders hunched as you plug away at your keyboard. What is happening to your body? Not a lot of good. 

Don’t assume you need to get a stand-up desk. You can actually fix your posture with some small modifications and make that work from home set-up really work. Trust me, it will make all the difference. 

Sit & Suffer? No, Thanks!

In the last few months have you noticed that you have more headaches, neck pain, back pain, or tingling arms? If so, then you need to fix your posture while at your desk. These are work-related issues and there are solutions.

  1. Step away from the couch. If possible, find a new place to work. Consider standing at a kitchen counter or island. A table or desk combined with the right chair can go a long way to alleviating back and neck pain as well as reducing headaches. Do not be afraid to mix it up and go back and forth throughout the day or week with standing and sitting while you work.
  2. Say good-bye to the backrest on your chair. Sit with your butt at the edge of your chair and have your knees at a 90-degree angle with your feet flat on the floor. This takes the pressure off your back and neck by keeping you from rounding your spine.
  3. Move those legs by switching up their positions. Crossing your legs and switching them or sitting cross-legged in your chair relieves pressure and helps with circulation and that slumping issue.
  4. Elevate your laptop. The top of your monitor should be eye level to reduce neck strain. Prop your laptop on a stack of books to get it to the right eye-level when you are reading. For typing your arms should be at a bent 90-degree angle.

Stretch Often

Stretching is just as important as keyboard height, how you sit, and where you work.  If you take small breaks to stretch your body will thank you.  Here are a few good stretches.

  1. Sit in your chair and place your hands on the edge of your seat. You should be pulling your shoulder blades down as you bend your neck to the right, ear to shoulder. Hold for 30 seconds and repeat on the left side.
  2. Sitting tall in your chair twist to the right and then to the left. You can hold each side stretch for 30 seconds. 
  3. Extend your right leg in front of you while seated at your desk. Bend at the waist and feel the stretch in your hamstrings on your right leg. Hold for 10-20 seconds and repeat on the left side.

Yoga = Magic

If you haven’t jumped on the yoga bandwagon yet during this pandemic now is the time. Grab your mat and start a vinyasa flow. Slow flow helps the muscles in your back and neck that are all connected through your fascia.  Doing this type of yoga practice can help your entire body as well as relieve stress. Take a minute between meetings and flow. You and your body will not regret it. 

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