If this looks like you, then it’s time to change your workstation setup:
With many of us working from home, it is especially important to make sure that your setup is optimized for your body to ensure that you have the best mechanics to prevent future injuries. Poor body alignment in the long term can lead to injuries, such as: neck/back pain, shoulder pain, headaches, eye strain, etc.
Here are a few basic rules for how your workstation should be setup:
These are some exercises that you can do daily to make sure that you can maintain your good posture throughout the day. Keep in mind that when you perform stretching exercises to move slowly through the range until you feel a slight resistance; never stretch into pain.
Scapular retractions (3 sets x 10 reps)
Pec doorway stretch (30 second hold x 3 reps)
Chin tucks (5 second hold x 30 reps)
Open book stretch (5 second hold x 20 reps each way)
Lat pulldown (3 sets x 10 reps)
Clayton Dixon, DPT