At-home workplace workout: Wednesday
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Week three of lockdown is nearly complete.
And, hopefully, better workplace set-ups, thanks to the friendly reminders the past 21 days.
Each day this week, we are encouraging you to get up and move, and do the Workplace Workout routine—four exercises, five days a week.
How’s your home computer posture set-up looking? Here are some tips:
- Slight tuck of the chin, to activate your deep neck flexors.
- Chin “neutral and in”
- Eyes should be forward—to encourage your neck not to “flex” for a long period of time. Maybe you need to pop a couple of thick books under your computer?
- Sit or stand, with your spine tall and shoulders back and down. Once you are as tall as possible, release by 10%. This is more sustainable for a longer period.
- Hips and knees—approximately 90 degrees bend. Maybe you need a towel behind your pelvis? Or books under your chair?
- Knees directly above your heels.
- Feet should be flat on the floor, with weight distributed evenly.
We have a simple structure for the workplace workouts:
Monday: Thoracic (tick!)
Tuesday: Neck (tick!)
Wednesday: Shoulders (today!)
Thursday: Hips
Friday: Core
Ok. Here’s today’s workout.
Shoulder Workout
1) Plank to push up (Yep, we’re ramping up the intensity now! Hey—we’ve given you three weeks to adapt!)
2) Isometric shoulder external rotation (Sidenote: isometric exercises place tension on the muscles without causing movement in the surrounding joints). Great postural strength and stability for beginners.
3) Pec stretch (My favourite workplace station stretch!)
4) Posterior deltoid stretch (Perfect in a zoom meeting—you don’t even have to get up!)
Stay home, stay safe.
Love, Rach and Kirra.
