Stretching for Home Office Productivity

DON'T BECOME SEDENTARY

Working from home has truly become a revolution in business. More and more of
us are opting for telecommuting on our current jobs, or building our own
businesses at home. The elimination of commuter stress is hard to beat, not to
mention the convenience and comfort of the home environment. The ergonomics of
home offices, while helping to increase efficiency and reduce injury, can
encourage a sedentary existence. It means that we hardly ever move.

While keeping good ergonomics in mind, make sure your office is setup so that
you have to get up and move around. In other words, do not make your home office
too comfortable. Sitting for long periods can cause fatigue and poor mental
performance.

STAND, STRETCH, AND FLEX

Once every hour get up and move around. Take a five-minute break to stand,
stretch and flex.

Tensed muscles are deprived of oxygen which is needed for their proper
functioning. Standing, stretching and flexing periodically will keep your
muscles flexible and decrease the chance of cramping and other muscular
discomfort. Stretching and flexing for a few minutes each hour will help your
muscles to relax while restoring its vital blood flow.

Time can pass so very quickly once we become engrossed in work, making it
easy to lose track of time. Doing these stretches once an hour throughout the
day will most likely increase your productivity. To help keep track of the
passing hours I use a talking clock that I installed on my computers. I have
found AlphaClock particularly useful.

Here are some simple stretches to use:

Stand-up

- Stand with your feet apart. With your hands on your hips bend forward slowly
as far as you can and hold for 5 seconds. Slowly straighten and then place both
hands on your lower back and bend back gently. Hold for five seconds and repeat.

- Stand up straight and spread your arms out to the sides, with your palms
facing forward. Stretch your arms as far back as you can and hold for 5 seconds.

- Open your hands as far as you can, spreading your fingers apart as far as they
will go. Close and repeat 10 times

- Slowly stretch your arms over your head and hold for 5 seconds, repeating hand
stretch

Neck stretch

Face forward. Gently turn head to right. Place your right hand on your left
cheek, with your left hand reaching behind your head touching your right ear.
Gently press your head to the right. Switch hand positions for the left side.

Face forward. Tuck in chin. Tilt head toward right shoulder. With right hand
on head, press down gently. Repeat on left side.

Face forward. Bend head down toward floor. With both hands on head, press
down.

Glut Stretch
Standing up bring first one knee up to your chest as you can and hold for 5
seconds. Switch legs. Repeat several times.

Work at home and stay fit

A fitness routine is even more important for those of us who work from home.
Sacrificing our health for our convenience should not be an option! These
stretches are only a small, but important part of keeping fit for home office
workers.
Specializing in Sports and Therapeutic massage, Sidney maintains the PrimalWellness.com website.