Remote working is no joke. Some people might even think that it is easier than an office job, however, working from home can be quite stressful and distracting. After all you are working from the space where you live and where you do your daily routine, and if there is something everyone knows, people like to keep their lives and work separate from each other. For this reason, remote working can often be a little tricky. People have to establish boundaries at home to work and create an office environment in order to be more productive.
With that being said, working from home isn’t always the most comfortable thing to do. Offices already have desks and chairs for you to work, but at home you have to be creative and set up an office for yourself. If you don’t have a workspace at home already, you might end up using the living room chairs, or any sort or table you can find in order to do your work. This can be completely exhausting without mentioning that it is also uncomfortable. Remote workers end up complaining about back pain, headaches, discomfort on the knees, among other things. For that same reason, it is recommended that every remote worker should take enough breaks throughout the day and stretch the entity body before sitting down again.
There are even some stretches specifically meant for remote workers given that they target specific points in the body that usually hurt or seem uncomfortable from sitting an entire day. Here are some of the most recommended stretches for home-office workers, and if you are a remote worker yourself, make sure you try them out every now and then.
1. Stand Up and Walk A Little
The first thing you should do is every now and then, stand up and walk around. Make sure you stretch your legs and give them some mobility. Usually remote workers complain of lower back pain or even knee discomfort, and walking around is a great way to work on stretching these areas. Essentially, by getting up, you are moving your entire body and allowing blood to flow, therefore make sure you constantly take breaks throughout the day.
2. Half-Downward Dog
Just like a yoga pose, this downward dog only lowers your body halfway. Make sure you use the backside of a chair to stretch your back, and pull your feet back and keep your arms straight, so that your legs and arms form a 90-degree angle. This way you will be able to stretch your back thoroughly and avoid a lot of back pain throughout your day.
3. Wrist and Shoulder Stretch
Even if some of these stretches don't require you to be standing up, try to at least get out of your seat during your break and stretch while being at your feet. These are two muscles that you use a lot, whether you might not see it directly; your wrist and your shoulders are at constant movement whenever you are on the computer. Do this stretch by extending your arms forward and pulling down one palm with the other hand, until you feel the stretch in your wrists. Then, repeat the same action for your other arm in order to stretch both of them, and lastly, interlace your fingers and face your palms outward in order to stretch your arms entirely while giving your shoulders a big stretch. This looks very much like how you stretch when you wake up, just make sure you interlace your fingers together enough to get a good stretch.