How to Keep the Proper Posture While Working From Home

March 24, 2020
By Sports Academy Team

As our work environments change, here are steps to take care of your body.

As we all try to do our part to slow the spread of COVID-19, for most of us, that means spending a lot more time at home as we practice social distancing. And, in turn, that means a change in routine.

One of the outcomes of that change is that, instead of spending our days at an office or in a classroom, we’re working from home. It’s important that we properly prepare our bodies for that change, and create habits that will be beneficial.

Keys for good posture while working from home:

  • Avoid working from your couch and coffee table. Best to set up at a desk or table/chair if possible
  • Should be sitting upright, some support behind low back and feet flat on the floor
  • Monitor should be straight ahead at eye level, elbows at 90-degree angle and wrists in neutral position
  • May be beneficial to invest in wireless keyboard or mouse if using a laptop to work from home
  • Use a hands-free phone option (speakerphone, headset, AirPods)
  • Stand up to stretch and walk at least once every hour

Below are some exercises you can do at home, but if you have questions or would like to have a physical therapist help with your ergonomics, Sports Academy’s Integrated Sports Medicine department is offering telehealth consults for workstation set ups. Email SportsMed@sa-to.local or call 1 (844) 472-1476 for more info.

Exercises to help

Upper Trap Stretch
Place your hand on the side of your head, and gently pull your head towards your shoulder.

Levator Scap Stretch
Rotate your head and then pull your head toward your shoulder.

Doorway Pec Stretch
Place one arm on a wall in an open doorway, at a 90-degree angle. With one foot in front of the other, lean slightly forward with your upper body.

1/2 Kneel Hip Flexor Stretch
In a kneeling position, with your knees at a 90-degree angle, lean slightly forward to engage the hip flexor. Arm that is up is the same side as the knee that is down. Reach for the sky and do not arch back.

T/S Rotations
In a quadruped position (on all fours, in a crawling position), place a hand behind your head and rotate towards the floor and then towards the ceiling.

In addition to your work environment changing, another shift that’s happening as we social distance is that places you usually go to work out – like Sports Academy – are closed. To make sure that you stay on top of your fitness during this time, though, we’re offering a slew of digital workouts you can do at home.

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