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The "why" behind healthy

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Stretches for Working from Home

3/24/2020

 
Working from home is not like having a home office where the ergonomics can be thoughtfully  designed.  As a result the imperfect new normal might result in head and neck pain, shoulder and arm pain, tingling, or coldness from these faulty postures.  Yes, take breaks same as you do at the office, but now you have the option of lying down and actually stretching without being stepped on by a coworker on their way to the break room...unless of course you count your dog, an 11 year old son, or a preoccupied partner. Be gentle with all of these, they are posture changes and do not need to be forced.  The neck stretches can be done 3-5 times unless there is no stretch sensation in which case, move on.  Hold stretches for 20-60 seconds.  The foam roller exercises are designed to extend and stretch your upper back (which might be slouched over a laptop) and 10 easy repetitions should be plenty.  Be in touch if you'd like help getting a foam roller...we're using a a 36 x 6inch roller, or see exercise link below.
Karen D.
3/25/2020 12:22:36 pm

Thank you! This really helped to loosen the tension.

FoleyPhysicalTherapy
3/25/2020 12:33:02 pm

Karen D - thanks for your feedback. This is new to me so I appreciate any future input also. So I hope this works but here is a link to the exercises:
https://foley.medbridgego.com/
It will require you to copy/paste the link or download free Medbridge app. you will then need to input the following code: DJFVHKEP
Let me know how that link works for you.

FoleyPhysicalTherapy
3/26/2020 10:15:06 am

So to clarify from other (non posted) commenters -the very first stretch for the scalenes - the tissue being stretched IS on the same side as the towel anchor. So in the last frame Dani is stretching her left side.
Thanks.


Comments are closed.

    Author:
    Nancy Foley, PT, DPT
    Board-Certified Clinical Specialist in Orthopedic Physical Therapy
    ​and

    Sean Crandell DPT, ATC

    When people understand why some activities may be safer or better than others, or why a condition might get better with activity modification, or why asking better questions of their doctor leads to better outcomes,  healthy things happen.
    ​Sure, health is the first wealth but knowledge and facts are how you get return on that investment.

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