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Top 7 Exercises You Need To Do When Working From Home

Are you guilty of being called a couch potato and not doing any exercises when working from home? One minute you’re working on your laptop at the speed of light, and in the next, you’re comfortably rolled on your sofa as you binge Netflix

The result: No exercise and most likely pain. 

Unfortunately, the work-from-home routine has turned us all into couch potatoes as our life lacks movement and the only three places we wander to are Work Desk ➡️ Kitchen ➡️ Bedroom. 

The Harms of Working Long Hours on Your Desk

Work from home means long hours on your desk, and that leads to many problems, including: 

  • Tightness in Hip Flexors 
  • Shoulder Pain 
  • Neck Tightness
  • Pain in the Lower Back
  • Bad posture (which could lead to Postural Syndrome!)

If sitting for hours in front of your laptop, wondering exactly why your neck seems to pain a lot; now you know. 

Fortunately, this isn’t the be-all and end-all. There is a way out! 

There are 2 ways to continue at your work desk seamlessly, while also giving your body the relaxation it deserves. And no, this does not mean bingeing your favourite show on your work desk. 

You can:

  1. Get the right products for your work-from-home Set up (Click here!)
  2. Take out time to exercise to relieve your body of its aches and pain.

Exercising 

Diving deep into the 2nd method, we are here to tell you exercise holds immense benefits for those caught in the work-from-home circle.

But we won’t tell you to hit the gym or make some heavy equipment purchases. Instead, we give you a roundup of merely 7 exercises that not only combat all harms of working on your desk, but also give you better posture and prevent injuries! 

Ready? Let’s get exercising! 

Floor Angels 

One of the best warmup exercises, the Floor Angels take you to the floor —literally!

  1. Place a towel or foam roller on the ground. 
  2. Lay on it with your back straight and lifted, and your arms bent beside you. 
  3. Extend your arm upwards and bring them back down. 

The movement is fantastic for your lower back, while also easing shoulder mobility. 

2 x 15 reps should do the trick!

Neck Retraction 

If you have neck pain or think you need to strengthen your neck muscles and correct your posture, the Neck Retraction works great.

  1. Place yourself in the dog position (lower leg in contact with the ground and chest uplifted by your hands)
  2. Lift your forehead, while keeping your neck stable, and tuck in your chin slightly
  3. Lower the head again
  4. Repeat motion

Cat-Cow 

A holistic exercise, the Cat-Cow stretches muscles of your back and chest, mainly mobilising the thoracic spine. Thus, easing spine mobility and relieving pain from the neck and shoulders and the lower back. 

Our suggestion: Go for 2 x 20 reps, you can do it! 

  1. Get in the Kneeling position.
  2. Puff in your ribcage as it forms a hump behind you and look down towards your legs.
  3. Next, let your belly fall and your shoulders heighten as you gaze above, sticking your bum in the air.

Prone Arm Circles 

To activate your back muscles, and strengthen your posture, go for the prone arm circles!

  1. Lie face-down on the ground.
  2. Let your arms rise from the ground and rotate them in a half-circle 
  3. Stop when they are above your head and shoulder-width apart

2 x 10 reps work best! 

Baby Cobra 

Strengthening your lower back, engage in your upper back muscle and mobilising your spine – all in one pose, 2 x 10 reps of the Baby Cobra can work wonders for you! 

  1. Lie face-down with your elbows tucked by your side. 
  2. Lift your head and your arms, so your back is curved inwards
  3. Hold at the top or where you feel a block 
  4. Bring your head down again

Seated Posture 

An exercise designed specially to give you postural muscle strength, 2 x 30 seconds of it, and you are good to go. 

  1. Sit on the ground with your knees slightly tucked in 
  2. Make your back upright and lift your hands in the air, beside your knees
  3. Sustain the position while lifting your feet off the floor
  4. Place your feet on the ground again

Hip Flexor Stretch

This exercise targets your hip flexor and quad, or muscles that help lift your leg —in simpler terms.  

  1. Place your left leg on the floor and kneel on your right leg; forming a 90°. 
  2. Squeeze in your glutes and lean upon the forward leg 
  3. Retain initial position and repeat. 

A Hip Flexor Stretch of 2 x 30 seconds, and you are done for the day. 

Work-From-Home & Become Athletically Aesthetic! 

Conclusion

Adopt the 7 exercises in your lifestyle, and your work-from-home will be as comfy as a walk in the park (without the whole walking hassle of course). 

Join our group for more such tips and tricks, and together let’s become Athletically Aesthetic to significantly improve our personal and professional lives! 

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