Do you find yourself feeling tight or stiff when working from home? Do you have your work station set up appropriately? Here are some tips & tricks to help keep you pain free while working from home!

How to set up your work station:

1. Chose a comfortable chair with a backrest.
2. Make sure your desk has enough room underneath it for your legs to easily fit.
3. Ensure that your shoulders are relaxed, upper arms comfortably by your side and wrists in a neutral position (not bent up/down).
4. Your keyboard should be directly in front of you within a comfortable reach and your mouse alongside it.
5. Bring your chair as close to your desk as manageable (adjust the armrest height if in the way).
6. Sit with your back comfortably resting against your back rest.
7. Place both feet flat on the floor, or if they do not reach (if you’re of short stature like me!) place them in a box or stool.
8. The upper third of your screen should be at eye-level and at arms length from you.

Other tips to keep any niggles at bay:

1. Try not to overthink your posture - our bodies are built to move and adapt: your next posture is your best posture!
2. Aim to get up from your desk and move at least every thirty minutes.
3. If you can, use a headset when taking calls.
4. Try to incorporate as much movement as you can into your work day:
   

   - Can you take a work call while going for a walk?

   - Can you take a video call standing rather than sitting?

5. Try to keep a routine and structure in your day.
6. Exercise! Not only will it help to keep you physically in check but mentally and emotionally too 😊

Keep yourself moving at your desk:

Here are some simple exercises to do at your desk, for times when you do not have the opportunity to get up and move:

1. Seated twist - get your upper back moving!

1. Move yourself forward in your chair, away from the backrest, and keep your feet on the floor.
2. Sit up tall and place your arms across your chest (like you are making the letter ‘X’).
3. Inhale and grow as tall as you can through your spine. Exhale and twist to your right.
4. As you breathe in, grow tall again and each time you exhale see can you twist a little further. Aim for about 5 breath cycles.
5. Repeat this to the left side.

**You may feel a tightness or stretch feeling in your upper back. If you feel any pain please stop the exercise immediately.**

2. Stretch out your shoulders and neck:

1. To stretch your right side: sit comfortably and tilt your left ear towards your left shoulder.
2. You should feel a stretch in the right side of your neck or across the top of your shoulder.
3. If you would like to intensify the stretch: sit on your right hand and/or place your left hand onto your head to gently pull a little further.
4. Aim to hold the stretch for 20-30seconds.
5. Repeat on the opposite side.

**You should not feel any pain, if you do please stop the exercise immediately**

3. Stretch your low back and hips:

1. To stretch your right side:
2. Move yourself forward in your chair, away from the backrest and keep your feet on the floor.
3. Place the outside of your right leg/ankle across your left thigh.
4. Sit up tall and gently lean forward.
5. Hold for 20-30 seconds.
6. Repeat on the opposite side.
7. You should feel a stretch in your right low back or buttock area.

**You should not feel any pain, if you do please stop the exercise immediately**

🌟If you find these exercises helpful, you can see detailed videos on a variety of exercises and injuries in our Members' Area, alongside a comprehensive on-demand library of Clinical Pilates Classes. 🌟

Information based on:

Chartered Physiotherapists in Occupational Health & Ergonomics (2020). A Guide To Working Well and Safely in Your Home Office. Ireland: ISCP.

**Please note: The information in this blog post is for general information and not meant to replace a medical or physiotherapy assessment.