Tips to help you stay focused from Hudson Wellness Chiropractor Kaitlyn Clarke, DC, CNS.
Claim your home workspace:
Set aside a dedicated space for you to work from, ideally free from distractions. If you don’t have this space, you will lose focus, end up working from your couch or off your coffee table. Sure this might seem comfy for now, but over the extended period of time that you will be working from home, can be detrimental to your body, causing you to lose energy and focus.
Set your space up for success:
Make sure you are in as ergonomically friendly position as possible. Your chair should support you in an upright position. Situate yourself all the way back so that your back is fully against the chair, and your hips are at a 90 degree angle. Your feet should be resting comfortably on the floor, if not then make sure to get a footrest to prop them up on! Pull your chair close and pull your mouse and keyboard towards you so that you are not reaching forward. Adjust your monitor so that the top half of the screen is eye level.
Take breaks and keep moving!
Try the stretches below every 1-2 hours. With all stretches, make sure you practice mindful breathing! Using the following calming technique: breath in through your nose for a count of 4, then exhale through your nose or mouth slowly, for a count of 8. Make sure to breathe as deep down into your belly as possible!
- Neck: Hold onto the side of your chair with your right hand. Tilt your head to the left and reach your right ear up towards the ceiling until you feel a stretch on the side of your neck and into the top of your right shoulder. Repeat on your left side
- Arms & torso: Reach hands overhead and interlace fingers. Lean to your right side, being mindful of your breath; sending it as far down as possible to feel a stretch on the left. Repeat on the right side!
- Legs & Back: Stand up behind your chair, hold onto the back of the chair while you step your body back and hinge at your hips to create an upside down “L”. You should feel a nice stretch in those hammies and in your back!
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