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Working from home can be painful !
Sitting in front of the computer ALL DAY and parts of your body really start to hate you. Shoulders hunched forward, legs curled up under you, hand propping up your head as you navigate your computer mouse.
I call it the ‘desk hunch’ and it comes with a big price tag.
– Pain in the neck and shoulders.
– Achy back.
– Even pain in weird places like jaw and hips.
So today I wanted to share some quick and easy exercises you can do working from home without having to schedule time or go to a gym.
Here they are:
Quick Exercises You Can Do When Working From Home
These work-from-home-friendly exercises only take a few minutes and will help you get through your day.
Exercise is so good for our bodies, we all know that. Weight loss, stretching and strengthening our muscles, even contributing to general good health and therefore a healthy immune system are all benefits of exercising.
Now, I’m not a fitness expert, but I do exercise almost every day. Usually in short bursts, but I get it done.
The first thing I do is a quick yoga workout (and no, I’m not a yoga guru). Then, throughout the day, I do some of the other stretching / area-specific exercises in the following videos.
Quick And Easy Yoga Exercises
Nothing is required for these simple yoga exercises but if you’re working out in a room that doesn’t have carpeting, then a cheap yoga mat is a good idea. It provides a little cushioning and keeps your feet from slipping.
10 minutes to complete the routines. You can cut the yoga exercises short by not doing all the steps or go through them a second time…it’s up to you.
Simple Yoga #1:
This 10 minute yoga routine is pretty easy to do, even if you’ve never done yoga before. It focuses on simple yoga stretches so if your dexterity isn’t what it used to be, no worries. I love it because I feel pretty good afterwards.
This routine can be done in a small space – perfect for those of us who have small home offices. I like the energy of this instructor – makes exercise fun.
Simple yoga #2:
This next exercise routine is another good 10 minute yoga video.
What I really like about this one is the emphasis on breathing – no better way to relieve stress than slow, deep breathing.
This is a beginner level exercise routine that’s easy to follow, going over some basic neck / shoulder/back relaxation techniques.
Head, Neck, Jaw Exercises For Pain Relief
Nothing except a finger or two to support your jaw.
From a few minutes to several minutes, depending on how it feels.
Head, Neck, Jaw Exercise #1:
This chin tuck exercise really works for me ! It’s a little painful at first, but it’s an oddly good kind of pain. I do it several times a day, even while working.
Side note: I haven’t had to do this chin tuck exercise in a while because I’m more aware of my sitting position. Plus, I have an actual desk and chair, so no more odd shifting of my head and jaw. But when I did this exercise, I could feel relief almost immediately.
Head, Neck, Jaw Exercise #2:
Another good neck pain reliever is this one presented by the docs. on the show The Doctors.
The Physical Therapist shows us how to stretch the neck muscles by pulling the head back. You want to make an “L” shape with your thumb and index finger, placing the “L” with your thumb on your chest and index finger on your chin and slowly pull your head back a few inches Ahhh…relief !
Head, Neck, Jaw Exercise #3:
TMJ and the surrounding jaw muscles are pain points that a lot of people don’t associate with bad posture while sitting at the computer. I recently realized this, which is why I added this video to the list.
Now I will say this, these two Physical Therapists are a little annoying, talking over one another, but the exercises do help me.
Upper Back and Shoulder Exercises
A rolled up towel to put under your head/neck as shown in the second video.
A few minutes while your shoulders and back stretch and relax.
Upper Back / Shoulder Exercise #1:
Typing on the computer affects the Trapezius (shoulder) muscles, which then affects the neck and head. The stretches in this video concentrate on these upper muscles.
Upper Back / Shoulder Exercise #2:
Tension in our upper back can creep up on us. Using a rolled-up towel, these simple, no-impact exercises gently stretch the muscles of the upper back, shoulders and chest.
Quick AT-Your-Desk Exercises
Comfortable clothes that move with you and stable surface, like a chair or table, to support yourself in case you loose your balance.
A few minutes to 15 minutes, depending on how long you feel like working out.
At-Your-Desk Exercise #1:
There’s a lot of moving going on here, so you might want to put on some loose fitting clothes 🙂 The instructor is pretty energized but very easy to follow. All you have to do is stand up, move your legs
At-Your-Desk Exercise #2:
The simple exercises and stretches in this video are a bit more slower paced than the previous one but they’ll make you feel just as good. Just stand in front of your desk and get moving. Simple as that.
Quick All Over Body Exercises
Before you start your day, loosen up your muscles. You’ll be glad you did.
These balance and stretch exercises not only reduce fat (Yaaa !), they help you improve blood flow and relieve muscle aches.
All Over Body Exercise #1:
I like doing some of these stretches before I start working…sitting in front of a computer really does a number on my neck and shoulders so stretching out beforehand prepares me for a long stint of computer work.
Exercising While Working From Home Is Easy
It’s easy to sneak in a quick exercise routine at any time of the day, you just need to get moving.
I know, easier said than done, but I hope these videos encourage you to do it.
Boost your metabolism, energize your work day, relieve your aches and pains are just some of the benefits of daily exercises…aren’t those reasons enough ?