These days when we have to work from home, we find ourselves in the situation of not having a space prepared to work with the computer.
The dining room or auxiliary tables and their chairs become improvised offices where we can continue with work activity, with the inconveniences that it can have for our musculoskeletal health, by not being able to make the appropriate ergonomic adjustments, as if we could do in an office. .
That is why we have prepared this series of tips to mitigate and control as much as possible muscle and joint overload that can appear after hours of work.
We propose 3 different types of exercises:
Joint mobility exercises: in which we will give movement to the joints of the dorsal and cervical spine, to compensate for the moments that they are immobile while maintaining the work posture
Stretching exercises: of the cervical muscles to prevent them from becoming excessively tense.
Self-massage: of the main muscles involved that can give us discomfort/pain
On the other hand, we advise you to use objects that you have at home, such as cushions or books, to place the chair and computer at the correct height, or to support the lumbar spine.
As well as recommending that you take micro breaks of 30 seconds every 15 minutes, as well as macro breaks of 3-5 minutes every hour.
Take advantage of these breaks to put these exercises into practice and keep your body healthy!