Did you disassemble your DIY study on the first shutdown and ditch the office chair that was always in your way? If so then you are not alone.
As Brits are being asked to work from home again in order to stem the spread of the Omicron variant, many are left completing their jobs from uncomfortable workstations – from the sofa to the dining room table.
But fortunately, there are some stretches you can do at home to help avoid back pain caused by hours spent slouching on your laptop.
Rachel Penrose, of F45 Training and Helen Faliveno, yoga instructor at FLY LDN, both based in London, revealed eight daily stretching exercises to improve your posture and prevent back pain.
Here, experts for FEMAIL recommend eight positions that should be carefully adopted to maintain good posture, with rotational movements as well as stretches that lengthen the body.
However, it should be noted that not all poses are suitable for everyone, as an expert from FLY LDN previously explained that if you are pre- or post-partum, new to yoga or exercise, or suspect you may be carrying an injury, you should seek medical advice. before exercising.
Thoracic Twist: “This rotational motion will help release spinal tension caused by sitting or landing in a chair for an extended period of time,” said Rachel.
‘This rotating motion will help release spinal tension caused by sitting or leaning in a chair for an extended period of time,’ said Rachel Penrose, trainer at F45 Training (www.f45training.co.uk).
Begin by pulling your knee toward your chest, then gently and without force, rotate across the body to allow gravity to take your leg across your body, keeping your shoulders on the ground and looking back in the opposite direction.
This movement can be done either lying down or sitting.
Shoelace stretch: “While lying on your back, cross your legs and grab your ankles or feet to pull them more deeply into the stretch,” said Helen.
Helen Valivino (wellwithhels), yoga teacher at low-impact training studio, FLY LDN (www.flyldn.co.uk), explained: “While lying on your back, cross your legs and grab your ankles or feet to gently pull them deeper into the extension.
The lower back is fully supported by the floor in the pose, allowing it to release and relax. Hold for 8-10 breaths and repeat with the other leg on top.
Deep squat: “` feet apart a little wider than hip-width apart, turn toes and sit low. The fitness expert said: “You can take a few cushions to sit on, to further relax in this position.”
“Spread your feet a little wider than hip width, turn the toes and sit low. ‘You can take a few pillows to sit on, to further relax in this position,’” the fitness expert said.
Focus on relaxing the glutes and lower back muscles to help free up and create space.
Slowly move from side to side to encourage more hip opening. Hold for 8-10 breaths or more if using pillows.
Seal Stretch: “From a supine position, separate feet from each other and first come up to forearms for a gentle posterior flexion,” said Helen.
“From a lying position, separate the feet and first come up to the forearms for a gentle posterior flexion,” said Helen.
For a deeper stretch, straighten the arms and lift the torso up. Move slowly at this and breathe freely. Hold for 8-10 breaths and face the child’s position.
Explaining the baby’s position, Rachel said:A great recovery pose that helps open the chest and hips is the baby pose.
“Make sure your knees are apart, feet are together, and you are sitting with your weight on your heels while your arms are extended in front of you, and open through the front of your body.”
Butt stretch: ‘Again, this stretch can be done either sitting or lying down. The expert said stretching in a straight shape supports your back and neck while sitting, be careful when sitting upright with a flat back
Again, this stretch can be done either sitting or lying down. The expert said: “The upright stretch supports your back and neck while sitting, so beware of sitting upright with a flat back.”
Place one ankle on the opposite knee, turn the upper leg out, and gently pull your legs toward your body. You should feel free through your hips and down your back.
Seated hamstring stretch
The hamstring extension: “If you can reach it, extend your legs out and grab your barbells, ankles, or feet, extend through your lower back and feel the release through your hamstrings,” Rachel said.
“If you can reach it, extend your legs and grab your calves, ankles, or feet, then drop through your lower back and feel the release through your hamstrings,” Rachel said.
If flexibility isn’t your strong suit, bend your knees slightly to release tension but still focus on flattening through your lower back.
“When we stay seated for hours on end, our hamstrings can easily grab, causing tension in our lower back.”
Knee hug: Starting back on the floor, with your back against it, this exercise helps improve your posture, according to experts
Beginning back on the floor, with your back against it, this exercise helps improve your posture, according to experts.
Helen explained: “Raise the knee toward the chest or arm pit area, gently hug to feel a release in the side of the lumbar spine. Hold for 8-10 breaths and repeat with the other leg.
Chest and shoulder lift
Chest and Shoulder Lift: “Sitting or standing, this stretch is very important to help counter round shoulders when sitting in front of a computer all day,” Rachel (pictured) explained.
Rachel explained: “Sitting or standing, this stretch is very important to help counteract rounded shoulders when sitting in front of a computer all day.
Clasping your hands behind your back, roll your shoulders back and down as you open your chest, looking up at the ceiling.
To make this stretch more advanced, you may want to hinge through your hips and let your hands drop above your head to increase the stretch.