![]() ![]() Follow our Stiff shoulders and upper back playlist for more yoga class suggestions.Įase back ache by keeping your spine mobile with twists, side bends, backbends and forward bends.The rhomboids work with the trapezius muscles to keep your shoulder blades back and down so this exercise is also helpful if you find your shoulders hunched up by your ears. This activates the deep rhomboid muscles between the shoulder blades. This can then help you breathe more easily by freeing the diaphragm. When you have finished, stand for a moment with your eyes closed to feel the effects in your body.īy strengthening the muscles in your upper back, you’ll improve your posture, ease tension in your shoulders and the muscles in the chest. Apply a little effort to the backswing and allow the swing to the front to happen naturally. Continue swinging your arms rhythmically. Raise both arms up to around shoulder height and then let them swing back past your hips and forward again with momentum. Stand up with your knees slightly bent and arms at your sides. QiGong arm swingsĪrm swinging is a really simple way to loosen up your shoulders and upper back. Yoga exercises for working from home Shoulders and upper backĮven if you’ve got the ideal workstation set up, we’re all carrying around more tension than usual now, surrounded by partners, flatmates, kids, the humming fridge on week 8000 of lockdown…and we tend to feel the burn most in our shoulders and upper back. Get yourself a glass of water (stay away from that fridge!) and do one or two of the following. Or use the Pomodoro technique of 25 mins of work, 5 mins break. Set yourself a timer to go off every hour at least. Whether you’re in the office or at home, you should be getting up from your chair, away from your screen at regular intervals. If you can get hold of an external monitor, even better. Then prop your laptop up on books, yoga blocks or whatever you can find, so the screen is at eye level. You can pick up sets pretty cheaply, and your shoulders, wrists and eyes will thank you for it. If you’re working from a laptop, invest in an external keyboard and mouse if you can. ![]() If your feet don’t comfortably touch the floor, find something to rest them on. Knees should be level or lower than your hips. Ideally, the top of your screen should be around eye-level, about an arm’s length away from you. Although you might have to get creative, try to set up your chair and desk height so that your forearms and wrists are parallel with the floor when you type. Set up your workspaceĪs much as possible, follow the best practice guidelines for setting up your work area. So we’ve put together a few ways to prevent and deal with your working-from-home aches and pains. If your home office set-up is less than ideal, you’re probably already familiar with the effects things like stiff shoulders and back pain. But unless you’re an old hand at working from home, you may have found yourself transported from your big screen and ergonomic office chair, to a laptop and perched on your kitchen stool. The pandemic turned most of us into remote workers overnight and many of us have stayed that way.
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