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Return to virtual work/school tips

As we move into Fall, a lot of students and employees will be continuing to work from home. After a long summer of being outdoors, it is more important than ever to safely adjust into spending more time sitting in front of a computer. This blog post will outline easy stretches and adjustments you can make to your work station to ensure you are avoiding developing any pain or injury!


Take a look at the infographic below that demonstrate proper posture and workplace ergonomics!




Here are some tips and tricks:

  1. If your computer screen is not eye level, try setting your monitor or laptop on top of a stack of books to limit excessive arching of your upper back or neck

  2. If your feet can not reach the ground, try placing a shoebox or phonebook under your feet so that you have a firm surface to rest your feet on

  3. Try placing a rolled hand towel at the base of your keyboard to support your wrists

  4. Place a pillow on your chair if it is excessively hard

 

Next up is an infographic demonstrating easy isolation neck stretches:



We recommend moving in and out of these stretches during the day rather than holding them. Gently push or pull into position, hold for a couple of seconds, and release. Repeat this about 10 times.

For d) do not let your head drop back; instead support it so that your upper back and neck arch together as per the picture.



Work hard and stay safe everyone!

From,

Your Team at Fix Physio

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