Simple stretches to do while working from home.

Work from home has become a new routine for most of us due to the lockdown issued by the government to prevent the spread of coronavirus outbreak. Regardless of the reason, working daily in the same position can be quite bad for your posture.

Sitting in front of a laptop daily can wreak your body, especially since most of us don’t have a proper work set-up, and stay in the same position for hours at a time. The best way to avoid any back or neck pain is to do some stretching exercises a few times a day when working from home and in the office as well.

Studies show that regular stretching can help us reduce neck and shoulder pain. Along with stretching, you should also move around from your desk at least once an hour and have a little walk, even if it’s just to go to the toilet. Even when you sit, try to keep your back straight and your core engaged as much as you can.

1. NECK ROLL

Tilt your head forward as far as you can comfortably and move it around, with the tip of your head doing a full circle around before returning to the starting position. Do 3-5 circles each time.

2. SHOULDER ROLLS

First, lift your shoulders as high as you can. Then, slowly roll your shoulders back and around, pushing them to their maximum position in each direction. Once you’ve done 3-5 circles, change the direction and roll the shoulders forward. Do forward shoulder rolls for 3-5 times.

3. CHEST OPENER

Join your hands behind your lower back which in turn will open up your chest and shoulders. Without bending your elbows, try bringing your hands up as high as you comfortably can. If you are standing, keep your feet shoulder-width apart and bend your hips forward as you bring your arms up. That would effectively stretch your lower back too.

4. SPINE TWIST

If you are sitting on a chair, turn your shoulders around and grab the top of the chair with your hands and pull your shoulders around your back as far as you can without moving your hips. Hold this position for five seconds and then return to the starting position. Repeat the other way around.

5. HAMSTRING STRETCH

Remaining seated, extend one leg outward. and reach toward your toes. Hold for 10 to 30 seconds. Repeat on the other side.

6.TRICEPS STRETCH

Reach both your arms over your head as your left hand will capture your right elbow. (Your right arm should be bent such that your hand is touching, or nearly touching, the back of your left shoulder blade.) Use your left hand to pull your right elbow gently toward the center of your body.

7.ARM STRETCH

Stretch your arms to help lengthen your torso, reaching up toward the ceiling while taking a few deep, solid breaths. For added stretchiness, lean into this stretch from side to side to give your torso relief from all directions.

8. STRETCHING OUT YOUR KNEES

Hug one knee at a time, pulling it toward your chest and hold this pose for 10 to 30 seconds. Try with an Alternate leg.

9.QUAD STRETCH

For this stretch, stand straight on the ground with your feet together. Now bend your left leg backward and hold your feet with your left leg. Hold it for a while and give it a good stretch. Now return to the original position and repeat with another leg

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