Tips for working from home during a pandemic
Many of us find ourselves in uncharted territory these days; may it be working from home, homeschooling our children, increased electronic device time, or a more sedentary lifestyle. At this point, we have been working from our home in makeshift work stations for quite some time. We might forget about the importance of proper body alignment, posture, and healthy habits for our bodies.
It is important to be aware of a few things during these circumstances.
- The amount of time spent at a computer/electronic device
- A good rule of thumb to follow regarding time spend at a work station is the 20-8-2 Office Rule that you can implement at home as well. During 30 minutes of continuous work, a transition between 20 minutes of sitting, 8 minutes of standing, and 2 minutes of moving.
- Breaking up static body postures by stretching and moving
- This can be a combination of stretching intermittently during the day or going on a walk in your neighborhood. Here are a few stretched that you can do from your desk.
- Chest opening stretch: place hands behind your head and push the chest out to stretch while arms stretch backward.
- Gentle Trunk Twist: Turn to right while gently pulling your shoulders to the side of the seat with hips still facing forward and then complete to the left side as well
- Neck Stretch: Support the back of your neck with your hands and gently look towards the ceiling, be cautious so you don’t overextend your neck.
- The proper set of up for your home work station
- The American Society of Hand Therapists has provided this great workstation ergonomics video that includes the best ways to set up your office and home workstation. Here is the video link: https://www.asht.org/patients/education-resources/safety-prevention