Done correctly, these restorative stretches, working on muscles from your head to your legs, can make you feel better
Has your back been hurting lately? If so, you’re not alone. Whether you are hunched over a laptop in a makeshift workspace or slouched on the couch binge-watching a series, you know—and can feel—that sitting for long periods can sabotage your health.
The most common issues that we encounter are neck stiffness, tense shoulders, and back pain. But small stretches and movements, studies show, can make all the difference in alleviating this pressure.
To get a sense of how we can stay limber while we’re all cooped up in our homes, we asked two health specialists, orthopedic surgeon and sports medicine physician Dr. Charles Arandia and sports physiotherapist Jinkle Joy Arandia, to recommend simple exercises for muscle restoration.
But they have some bad news to share: Body pain caused by working from home isn’t temporary, it’s an assault on our form. It may even hinder our movement in the future and cause permanent damage to our posture.
“We slouch in the absence of good ergonomic office furniture. The chairs at our home aren’t meant for us to sit for our long hours, while rarely we possess a well-heightened writing desk,” they said. “These seemingly innocent activities pose a hidden danger to our body—it makes our back muscles weaker and more prone to injuries.”
The five stretches they recommended below, however, are designed mainly for people who have no known history of major neck or back problems. You may do this set of exercises for three times a day—or at least as often as you can—to loosen tight muscles in your body. Improvement of symptoms can be felt in a week or two, but in case your symptoms get worse, seek professional help.
For sore neck
Slouching in front of a computer screen causes your chin to jut forward and the muscles along the back of your neck to tighten in order to hold your head level.
This simple technique immediately relieves neck tension: Sit or stand upright with your spine straight, shoulders relaxed, and neck centered in a neutral position. Tuck in your chin, and gently pull your head down with one hand to stretch the back of your neck. Hold the stretch for 15 to 20 seconds.
You may also do chin tucks to correct your forward head posture. While standing or sitting at your desk, bring your chin straight back toward your face. The chin should not move down toward your chest, and your head should not move up or down. The motion is as if you are making a “double chin.” Use your finger to tuck your chin into your throat. Hold for six seconds and perform 10 repetitions.
For tense shoulders and upper back
Tapping on a phone or typing on a computer—whether standing or sitting—draws our focus and our head forward as we look down. As that happens, the upper trapezius muscle becomes tense, and the muscles in the front of our body contract and shorten. Over time, that causes tension in the shoulders and upper back.
To reduce tightness, try the lateral neck flexion stretch. Start by standing or sitting comfortably on the floor or in a chair.
Now, place your right hand on the top of your head and gently pull it to your right. Keep the back straight and shoulders relaxed. Hold for 15 to 20 seconds, and then slowly lift your head back to the starting position. Repeat on the other side. Pro tip: Stabilize your body by holding onto a chair using one hand while your other hand is doing the exercise.
For tight lower back
When we sit for long periods of time, the lower spine contracts and the posterior muscles in our legs shorten.
A modified lying hamstring stretch using a towel or a blanket will stretch the entire back of your body.
To do this, lie flat on either the ground or a mat with the legs fully stretched out. Hold each end of a rolled-up towel and wrap it behind the foot. Then pull the leg up in front of the body to feel a slight stretch in the hamstring muscle. Hold this position for 20 seconds, and then lower the leg down slowly.
For another stretch to help you restore your lower back, lie on your back and hug one knee into your chest. Straighten your other leg along the ground. Pull your knee toward your chest as tight as you can for 20 seconds. Repeat on the other leg.
5 simple fixes to work more comfortably from home
1. Raise your screen
Prop your laptop up onto books so that the top of the screen is at—or slightly below—eye level. This allows you to view your screen with a straight neck instead of tilting your head down.
2. Use those books to raise yourself
If you are petite, put a few books under your toes to raise them. Don’t pull your feet back underneath the chair or let your legs dangle from a chair that’s too tall—this puts pressure under the thighs and restricts blood flow to your lower legs and feet.
3. Add some extras to your laptop
A separate keyboard and mouse allows you to change the position of your wrists, arms, and shoulders throughout the day.
4. Check your elbow position
When typing on your laptop, keep your elbows at 90 degrees with straight wrists. And when you are reading or typing on a cellphone, rest your elbows on your chest and hold the phone at eye level.
5. Skip the plush chair
Resist the urge to buy that cushy office chair. You should opt for one that supports the curve of your lower back and allows your knees to be level with your hips. And remember: don’t slouch. Sit on your “sit bones,’’ the bones at the bottom of your pelvis, and keep a little arch in your lower back. If needed, a pillow or rolled-up fabric can help maintain lumbar support.