Working From Home Exercises and Working From Home Stretches

With no new cases reported in 12 days, many Australians are returning to work. Many people are still working from home, though. This can be stressful at times and may lead to changes in diet and exercise routine.

We recommend that you stay active when working from home. Implement the following home workout routine if you’re still operating from the home office. Doing so can improve your mental health state by reducing stress. It also improves circulation.

Light movement should be undertaken every thirty minutes two times a day. Consider the aforementioned goals as motivation.

The Chest and Shoulder Stretch

  1. Sit forward from the back of your chair and keep your feet flat on the floor
  2. With your thumbs pointing towards the ceiling and palms facing open, open your arms straight out to the side until you feel a gentle pull in the front of your chest. Ensure your shoulders are back and down.
  3. Aim to activate the muscles between your shoulder blades by gently drawing them together. You should not feel any sensations in your arms.
  4. Hold the stretch for 20 seconds and repeat three times.

The Quadricep Stretch

  1. Stand in front of your desk and place your left hand on it for balance
  2. Standing on your left leg, raise your right heel towards your glute.
  3. Grab hold of your right foot with your right hand and pull until you feel a stretching sensation across your quadricep.
  4. Hold for 20 seconds and repeat three times for both legs.

The Sit Stretch

  1. Perch on the edge of your seat and stretch out your right leg in front of you.
  2. Rest your heel on the floor with your foot pointing up.
  3. Lean forward slightly from your hips and look straight ahead. You should feel a gentle stretch along the back of your right leg.
  4. Hold the stretch for 20 seconds and repeat three times for both legs.

The Wall Press

  1. Stand with your feet shoulder width apart. Reach out your arms and rest your palms against the wall at shoulder height, slightly wider than a shoulder’s width.
  2. Take a couple of steps back and engage your abdominals. Slowly bend your arms at the elbows. Keep your back and neck straight and look directly ahead at the wall.
  3. Lower yourself in a similar motion to a push up. Then push back against the wall until you have raised yourself to the starting position. You will feel your core strength developing.
  4. Lead with your arms and chest and do not let your back arc during this position.
  5. Aim for three sets of ten push ups.

Just keep in mind that there is no perfect posture in terms of a one size fits all solution. Give your body exercise to ensure you remain limber. Aches, pains and cramps can result from remaining stationary for too long, so follow our advice and get moving when working in the home office!

If you have to make phone calls at work, try to walk around when doing so. This will result in better posture and confidence when talking to customers as you breathe through your diaphragm.

As well as the aforementioned stretches, you should try to do some yoga or get some light exercise by taking a brisk walk outside. Weight training is another good home fitness routine that develops strength, prevents injury and works on tone. Consult your local physio to ask about what exercises are needed most to develop muscle and strength. They will be able to refer you to an exercise regimen.

Contact Therapy Services Physio today if you’re in need of a one to one with a licensed physio. We treat a range of conditions. We can develop exercise routines with our patients to keep them health for the long term.

All our physios are licensed and trained to consult patients with injuries and disease. We can also consult patients who need exercise.

Call us today on (02) 8382 6935 to book an appointment. We’re open 8:00-4:30pm Monday to Friday. We operate out of the St Vincent’s physiotherapy clinic.