Working from home causing everything to hurt? You are not alone!
When shelter-in-place first commenced, most businesses transitioned over from “working-in-office” to “working-from-home-office”. While convenient for many, it also became stressful on our bodies because we were not used to the poor ergonomics of our home offices. Many of us were using our kitchen counters, living room couches, beds, and other creative spaces, as ways to continue our work.
In the beginning, the transition did not affect our bodies poorly and many of us were enjoying our new and convenient spaces. But once a few weeks passed by, we noticed neck, shoulder, and low back pain slowly creeping up on us. For our office it did not take long for our patients to contact us, begging to be seen as soon as possible as their bodies felt like they were breaking down.
But fear not, for I have a solution at the comfort of your own home!
Let's learn how to undo all the physical stress our bodies have been enduring for over a year now, if access to chiropractors and massage therapists are not possibilities.
Here are three of my favorite “go-to” stretches we recommend for when you have been sitting for 6+ hours and need some self-love. All you will need is a lacrosse/tennis ball and your body!
Stand with your back against the wall.
Step a few inches away from the wall with your knees slightly bent as if in a wall sit.
Create a W shape with your arms while contacting the wall.
Trying to maintain as much contact with the wall as possible, slowly move your arms all the way up and down. Repeat 10 times.
If it is too difficult to keep contact with the wall while standing, these can also be done laying on the floor with your knees bent.
90-90 Hip Stretch
Begin by sitting with one leg in front and one leg behind you.
On both legs, the hips, knees, and ankles will be bent to 90 degrees.
Simply holding this position will be a deep stretch for many.
If you would like to level up, slowly hinge forward as far as comfortable and back to neutral. Repeat 10 times.
Upper Trapezius Release
Find a corner or a doorway.
Take a ball and place it where your neck and shoulder meet.
Hinge over and press the ball (while on your neck and shoulder) into the edge of the doorway.
Push your bodyweight into the wall for a deep stretch.
Feel free to hold in one position or gently roll around for a light massage. A minimum of 3-5 minutes is plenty.
Dr. Kimia Shakerpoor, D.C., Chapter 111
Dr. Kimia Shakerpoor graduated with Cum Laude honors, from Palmer College of Chiropractic – West. Her approach to chiropractic is to help patients achieve and live a more comfortable life by eliminating obstacles brought on by musculoskeletal pain. She knows the importance of wanting to be able to successfully complete a task at work, school, or home with family, without pain and discomfort. She individualizes care for her patients through chiropractic adjustments, myofascial and soft tissue techniques, and personalized exercises. Dr. Shakerpoor provides family health care, which includes women in all phases of their lives including pregnancy. https://in-healthclinic.com/