Teleworking: 5 Exercises to Correct Posture

Now that teleworking has been implemented, there is a lot of care to be taken with regard to your health. Working from home makes you sedentary, if you don't force yourself to exercise.

In addition to a sedentary lifestyle, your posture can harm your body. There are several factors that “force” you to have a bad posture while working at home. Poor configuration of the place where you are working, such as not having the best chair or the computer monitor not being at the right height. Sitting for a long time, without taking breaks or simply not getting up to stretch your legs. Or even certain habits like crossing your legs and ankles. All of this contributes to poor body posture.

Poor posture has detrimental effects, as well as a lack of confidence and productivity. In physical terms, the main sign is back pain, adding to that headaches and lack of balance.

Importance of a correct posture in teleworking

Having a correct posture while telecommuting is much more than avoiding back or leg pain. It is certain that having an adequate alignment of the joints and bones is very important, as well as having the muscles, ligaments, tendons and nerves in shape.

It is also important to make movements such as walking, standing up and standing for a few minutes. A very important tip is to sit upright so that your body does not go into tension and that there is a good blood flow. It is important to underline that having the curved cuts will cause sprains in the spine and muscles.

5 exercises to correct posture

Spinal twists

Sit with your back straight in an armless chair and sideways and with your feet on the floor. Rotate your spine, always with your back straight and stay in that position for 5 seconds. Then, make the same gesture, but to the opposite side.

Stretch legs and arms to the floor

Standing and with your legs well stretched, bend your knees and put your body forward and stretch your arms to the floor or as far as you can and at the end fold your forearms. In this way your brain obtains fresh blood and releases compression due to the fact that you are sitting. It also helps to stretch the muscles.

Open the chest

Standing and with a straight back, place your hands clasped behind your back and with your arms outstretched. Look at the horizon with your head up. Repeat half a dozen times.

Knees and forearms on the floor

Use a blanket to place on the floor. Place the knees, a little of the shins and the forearms resting on the floor, in a dog position. It raises its tail and at the same time the chest and the head go down. Then, just put your hands on the floor, without your arms touching the floor, stretch your legs so that your coccix rises. Your body will be in the shape of an inverted 'V'.

Knee Stretching

The exercise begins with a kneeling position, tilts the pelvis back and inhales. Lift one arm at a time. Shifts the body weight forward as you exhale.

At the end of these 5 exercises that help you to correct your posture after several hours of teleworking, it is essential to stretch, so that your body is prepared for the next time you exercise. But you should also do them before you even start these exercises to warm up your body and prevent injury. Check out our article “Pre- and post-training stretches” to help you.