At-home workstation workouts: Day Two
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We all love numbers at the moment.
Number of cases. Number a people quarantining. Number of close contacts. Number of days in lockdown…number of exercises 😉
Canberra, we are deep into Day 13 of lockdown—and that means 7+ days of poor at-home workplace set ups.
We all need a little reminder—and I’m here to be your posture police.
This week, we are going to give you a workplace routine to adhere to.
Three exercises, five days a week. More numbers for you 😉
Firstly, another home computer posture set-up reminder:
1) Slight tuck of the chin, to activate your deep neck flexors.
2) Chin “neutral and in”
3) 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?
4) 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.
5) Hips and knees—approximately 90 degrees bend. Maybe you need a towel behind your pelvis? Or books under your chair?
6) Knees directly above your heels.
7) 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 (today!)
- Wednesday: Shoulders
- Thursday: Hips
- Friday: Core
Ok. Here’s today’s workout
Neck Workout
1) Chin tuck
2) Serratus anterior against wall – static hold.
3) Levator scapular stretch
Stay home, stay safe.
Love, Rach and Kirra
