You did the right thing and got rid of that desk chair. You’re not the only one.
As Britons are told to work from home again in order to stem the spread of the Omicron variant, many are left completing their jobs from uncomfortable work stations – from the couch to the dining room table.
There are some exercises you can do at your home that will help to prevent sore backs from lingering on the computer for hours.
Rachael Penrose, from F45 Training and Helen Faliveno, a yoga instructor at FLY LDN, both based in London, revealed eight daily stretches to improve your posture and prevent back pain.
Here, the experts recommend to FEMAIL eight positions that should be carefully adopted to maintain a good posture, with rotational movements as well as stretches that lengthen out the body.
However, it should be noted that not all the postures are suitable for everybody, with an expert from FLY LDN previously explaining that if you are pre or post-natal, new to yoga or exercise, or suspect you may be carrying an injury, you should seek medical advice before doing exercise.
Thoracic Twist
Thoracic Twist: Rachael said: ‘This rotational movement will help release spinal tension caused by sitting or slumping in a chair for an extended period of time’
Rachael Penrose, Trainer at F45 Training (www.f45training.co.uk), said: ‘This rotational movement will help release spinal tension caused by sitting or slumping in a chair for an extended period of time.
Start by moving your knee toward your chest. Then, gently, but not forcefully, move through the body and allow gravity to pull your leg along your spine.
“This can be performed laying down, or sitting.”
Shoeslace Strap Reclined
Reclined Shoelace Stretch: Helen said: ‘While lying on your back, cross the legs over and hold onto the ankles or feet to gently pull deeper into the stretch’
Helen Faliveno, @wellwithhels, Yoga Instructor at Low Impact Training Studio FLY LDN (www.flyldn.co.uk), explained that: “Lie on your back and cross your legs. Then, hold onto your ankles or feet so you can gently stretch.
The pose allows the lower back to relax and release by being fully supported by the ground. For 8-10 minutes, hold the pose and then move on to the next leg.
Deep Squat
Deep Squat: ‘Taking the feet a little wider than hip width apart, turn the toes out and sit low. The fitness specialist suggested that you could use two pillows as a support to help your body relax further in Deep Squat.
“Take your feet slightly wider than the hip width and place them on the ground. Then, lower the head down. To further relax in this position, you can use a few pillows, according to the expert.
To help create and release space, ‘focus on relaxing your glute muscles as well as the lower back.
Slowly, move side-to-side to increase hip opening. If you are using pillows, hold for between 8-10 and longer.
Seal Stretch
Seal Stretch: Helen said: ‘From a lying position, take the feet wide apart and firstly come up onto the forearms for a gentle back bend’
Helen stated: “From a lying posture, spread your feet out and then slowly lift your forearms up to create a gentle back bend.
For a deep stretch, lift your torso and straighten your arms. Breathe freely and slowly as you move into this position. For 8-10 minutes, hold this position and then counterpose by taking a Child’s Pose.
Rachael explained why the child’s pose was so important:Child’s pose is an excellent position to recover from injuries and open your hips.
You should ensure your knees and feet are straight, with your hips in line. Next, put your weight on your heels. As you extend your arms forward, your chest will expand.
Glute Stretch
Glute Stretch: ‘Again, this stretch can be done either seated or laying down. The expert said that a laying figure stretch strengthens your neck and back while sitting down can cause a flatback.
This stretch is able to be performed seated or lying down. The expert said that a laying figure stretch will support your neck and back while sitting down can cause a flatback.
Place one foot over the other knee and draw your legs toward your body. The hips should be feeling a slight release into the lower back.
Hamstring Stretch – Seated
Seated Hamstring Stretch: ‘If accessible, stretch both legs out and hold onto your calves, ankles or feet, flattening out through your lower back and feeling the release through your hamstrings,’ said Rachael
Rachael advised, “If possible, hold on to your legs, ankles and feet. Then, lift your back through the lower back. Feel the tension through your hips.”
Flexibility isn’t your strength, so bend your knees slightly and release tension. However, you should still work on your lower back flattening.
“When you sit for too long, your hamstrings will easily tighten and create tension in your lower back.
Get Knee Hugs
According to experts, knee hugging is a great exercise to help improve posture.
Experts recommend that you continue to stand on the ground with your back against the wall. This exercise will help improve your posture.
Helen explained that bringing the knee towards your chest, or armpit area, will allow you to gently touch the side of the spine. For 8-10 seconds, hold the position and then switch to the other leg.
Stretch your chest and shoulders
Chest and Shoulder Stretch: Rachael (pictured) explained: ‘Seated or standing, this stretch is super important to help counteract rounded shoulders when sitting at a computer all day’
Rachael explained that standing or sitting, the stretch helps to prevent rounded shoulders from being caused by prolonged computer use.
Place your hands behind your head and begin to roll forward.
“To make this stretch more challenging, hinge your hips through your forearms. Then let your hands drop over your head.