As the COVID-19 pandemic sweeps the globe it is forcing companies, employees, teachers, and students all over the world to work from home. Millions of people are working from home for the first time, causing prolonged periods of sitting. Prolonged sitting can cause postural deficits leading to new onsets of pain.
Here are 5 simple stretches to perform throughout your workday to counteract sitting. Another helpful tip is to set a timer for once an hour as a reminder!
Hip Flexor Stretch
Begin in a half kneeling position. To stretch your left hip, kneel on the left knee (perform on a soft surface to protect the knee). Before you shift your weight, tilt your pelvis posteriorly and squeeze your core inward. Make sure to keep your hips square and gently shift your weight forward like shown above. You should feel a pull at the front of your hip. Hold for 30-60 seconds each and perform 3-4 times.
Start by placing a strap around the foot of the leg you intend to stretch. Lay on your back bending the opposite knee so the foot is flat on the table. Begin lifting affected leg, keeping your knee straight. You should feel a pull at the back of the leg and knee. Hold for 30-60 seconds each and perform 3-4 times.
Begin standing in a doorway. Bend your elbows about 90 degrees and raise your arms so that the forearms are on either side of the doorframe. Take a step forward with one foot while keeping forearms on the doorway. Slowly shift weight forward onto the front foot until you feel a stretch through your chest. Hold for 30-60 seconds each and perform 3-4 times.
Standing Lumbar Extension
Stand with your feet shoulder width apart. Place your hands on your low back with fingers downward. Bend your trunk backwards at the waist, keeping your knees straight as shown above. Hold for 2-3 seconds each and return to the starting position. Repeat 10 times.
Seated Figure 4 Stretch
Begin sitting at the edge of a chair. Cross one leg over the over and rest your ankle on top of the other knee. Use your hands to press down the crossed leg at the knee, toward the floor. You should feel a stretch in the hip/buttock area. Hold for 30-60 seconds each and perform 3-4 times.
If you do experience increased pain while working from home, please call and schedule an appointment with us at Monmouth Pain and Rehabilitation, where you will receive a full evaluation by one of our physical therapists!
Lindsay Peters, PT, DPT
Physical Therapist at Monmouth Pain and Rehabilitation
TO SCHEDULE AN IN-OFFICE APPOINTMENT:
If You are a New Patient Call 732-345-1377 or Click Below To Schedule Your Appointment