Working from Home Workout

Many of us have suffered the aches and pains of working from home with unsuitable workstations. Sofas, beds, dinning room chairs, sitting at any of these for long periods of time is going to mess up your back. 

These exercises will all help you to combat the achy backs and slumped shoulders either by strengthening the muscles that help good posture or working on the mobility of the parts bound to have become a bit stiff.

Mobility exercises

Thoracic spine rotations

Start on your hands and knees in a table top position. Take one hand to the temple and rotate your torso bringing one elbow to the other, then rotate back as far as you can brining the elbow to the ceiling.

Worlds greatest stretch

Named as such for good reason! Start in a full plank position, bring one foot up to the outside of your hand. Then take the closest hand off the floor and raise it to the ceiling twisting in the torso. Then replace the hand and foot and repeat on the other side.

Arm circles

Standing comfortably, circle one arm back all the way round. As you keep circling, start to rotate in the top of the spine, twisting the shoulders to the side slightly. The repeat on the other side. 

Strengthening exercises

Prone Fly

Stand with your feet slightly apart with a light dumbbell in each hand. Bend at the hips, lowering your chest while keeping your back straight and your core engaged. Open you arms out to the side, squeezing in between your shoulder blades, then lower slowly and repeat.

Bent over row

Stand with your feet slightly apart with a light dumbbell in each hand. Bend at the hips, lowering your chest while keeping your back straight and your core engaged. This time you are going to draw the elbows backward, keeping them close to the body, moving the weights to just above the hips then control back down and repeat.

V-sits

Sitting down, lift your chest and your knees towards each other to make a v shape with your body, then lower your torso and straighten your legs without letting either touch the floor, and repeat.

Bicycle crunches

Lying on your back with your legs straight and your hands to your temples. Contract the abdominals and aim to bring together one knee with the opposite elbow twisting in the torso. Then straighten back out without letting your legs or backs of your shoulders touch the floor, and repeat on the other side.

Try adding some of the strengthening exercises into your workouts, or try starting your day with some of the mobility exercises and see if it helps combat the aches and pains of home working life!

Enjoy xx

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s