Ergonomics and exercise advice for home workers
For those of you working from home this is the best infographic I have found on setting up an ergonomically correct work station.
It’s important to have the TOP of your screen at eye height, keep your elbows tucked into your ribs and to have your lower spine fully supported by the chair. Also try to get up and move around at least every 30 minutes (it’s worth setting a reminder on your phone or computer in case you get engrossed in your work.)
If you have any other advice, tips or exercises you would like to hear more about just get in touch – I am open to suggestions!!
Exercises to improve posture
If you are worried about your posture while working from home or you feel like being stuck in the house is making you feel tight and round-shouldered this is the work out for you! There are versions for adults and children so get the kids involved – it could be a useful home schooling break!
Straighten Up UK
Your posture is important.
Having and maintaining a good posture is a major step in preventing back pain and, whilst no one is immune from back pain, there are some simple things you can do to promote a better posture and help reduce the risk of back pain.
Straighten Up UK is an exciting programme from the British Chiropractic Association (BCA), designed to improve posture and help prevent back pain by promoting balance, strength and flexibility in the spine.
Chiropractors want to encourage adults and children alike to start using this set of simple, three minute straighten up exercises. They are designed to be done on a daily basis and become part of the daily routine, just like brushing our teeth.
The programme is divided into three simple segments:
Stars: Warm Up
Flying Friends: Posture Care
Core Balance: Finish the Session
The exercises can be adapted to suit individual capabilities (discuss with GP, chiropractor or other healthcare practitioner).
Easy to learn and do, the sequence of exercises consists of precise, slow stretches, each with a specific purpose. The Straighten Up materials have been developed with both adults and children in mind.
For the FREE online video go to: https://chiropractic-uk.co.uk/straighten-up-uk/
