Home Stretches During Covid

Working from home has become the new normal for many people.  While some are lucky enough to have a dedicated home office set-up, many others find themselves in an ergonomically challenging work environment which can result in aches and pain throughout the spine.  

Incorporating stretches into your daily routine can help counteract the negative effects of prolonged sitting and less than ideal work stations.  Stretches should be performed on a daily basis and can be done two or three times a day.  Stretches should be held for a minimum of 30-60 secounds.

The Cat-Camel Stretch

-Start on all fours, inhale and arch your back toward the ceiling while tucking chin to chest.  Then exhale and curl your spine the opposite way, letting your belly sag towards the floor while lifting your head.  Repeat 10-12 times.

Childs Pose

-Start on all fours and sink your hips back towards your heels, allowing your stomach to relax on your thighs, while stretching your arms out in front of you.

Knee to Chest

-Start by laying flat on your back with both legs extended.  Draw one knee in towards your chest while leaving the other leg flat on the floor.  Hold for 30-60 seconds then switch legs.

-Spinal Twist

-Startby lying flat on  your back and draw one leg up towrd your chest.  With the opposite hand, gently guide that leg across your body while extending the other arm out to the side to help shoulders stay on the floor.  Hold 30-60 seconds

-Seated Neck Stretch

-While seated in a chair, reach up with your left arm and gently pull your head towards your left shoulder and hold for 30-60 seconds, then switch sides.  

We hope this helps.   We are open and safe!  Please click the link below if you need to schedule an appointment at Smith Chiropractic.

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