Muscle pain from smart working?

The solution: Movement is the key.

The most effective remedy for PANDEMIC POSTURE is to get up from your desk every two hours so that you can stretch your muscles properly and consequently benefit from your joints.
What to do?
Taking a simple walk around the house.
Some small precautions that we cannot escape from and thus obtain a correct posture in Smart working are:

– Maintain a correct position on the chair.

– The spine is straight, the shoulders are relaxed, the elbows are bent at approximately 90° and aligned with the wrists, the forearms are resting on the desk.

– The feet are placed on the ground, the knees are bent at 90° and approximately at the height of the pelvis, to do this it may be useful to place a raised surface under the feet.

– The height of the PC must be aligned in front of our gaze.

The final and effective touch is to have a platform for the joints so as to be able to completely unload the load of the lumbar, knees and ankles.
Or by placing a pillow behind the lumbar area to make the curve adhere well to the backrest. It will also help reduce the much hated swelling in the lower limbs.
You can also add an additional relief with your legs raised for relaxation purposes.

Here are some simple and practical stretching exercises for Smart Working postures:

1) Flexion and extension of the wrist, using your hands for 30 seconds of holding.

2) Neck thrusts in supine position, the chin must go towards the chest holding the position for 30”.

3) Stretching of the scapular, pectoral and dorsal muscles. Standing in front of a flat surface, such as a table, which is an excellent height, I place my hands on top and my arms are extended, after which I bend my spine forward forming a 90 degree angle. Hold for 30” seconds.

4) Finger flexions, wrist in line with forearm.
I close my fingers, from the fifth finger (little finger) to the first (thumb).
Once the fist is formed I push down.
Hold for 5 seconds and repeat 10 times.
Once done I repeat the same exercise with the other hand.

5) Cat pose to stimulate spinal flexibility.
Place your hands and knees on the floor.
Align your hands with your shoulders and your knees with your hips.
Spread your fingers apart.
The middle finger should be facing forward.
Look at the ground.
As you exhale, tense your abdominal muscles and push them back, bringing them closer to your spine. Tuck your tailbone down, and slightly contract your glutes: this will free your shoulders from tension.
Arch your back toward the ceiling.
Lower your head towards your pelvis.

6) Core stability on fitball, is a core stability exercise that allows the deep muscles of the spine and abdomen to stabilize, making them strong and resistant.

The exercises can be performed 3 to 5 times a day and will only take 10 minutes of your time.
10 minutes for your well-being and health will be a healthy touch and will always be time well spent.