At-home workstation workouts: Day Four
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15 days of lockdown, Canberra. Which means 9+ days of poor at-home workplace set-ups.
Do you find these daily simple exercises useful? Would you like more next week, to get us through lockdown together?
Having a plan is the key. Scheduling the movement breaks throughout the day will not only help your body, but also your focus and concentration.
When do you schedule your break? Every two hours? Every 30 minutes? Everyone’s plan will be different.
Here is your daily reminder: posture, positioning, pausing, moving, repeat.
Each day this week, we are going to give you a workplace routine to adhere to—three exercises, five days a week.
Do you have one minute to check your home computer posture set-up? Here’s what to do:
- Slight tuck of the chin, to activate your deep neck flexors.
- Chin “neutral and in”
- 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?
- 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.
- Hips and knees—approximately 90 degrees bend. Maybe you need a towel behind your pelvis? Or books under your chair?
- Knees directly above your heels.
- 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 (tick!)
Wednesday: Shoulders (tick!)
Thursday: Hips (today!)
Friday: Core
Ok. Here’s today’s workout:
Hip Workout
1) Bridge
2) Clam
3) Plie
Do you find these simple exercises useful? Would you like more next week, to get us through lockdown together?
Stay home, stay safe.
Love, Rach and Kirra
