The smart working has become part of the daily lives of many people following the Coronavirus emergency. If the change allowed to eliminate it stress linked to travel to the office (44.9% of respondents in a Citrix survey), work from home can have negative implications for the body well-beingcaused by poor movement and incorrect posture in front of the computer.
Work on sofa or sitting with crossed legs is definitely not the best choice, not only for concentration and productivity, but above all for the structure muscle of the body. Creating a series of ideal elements in a suitable working environment, and dedicating a few minutes of the day to simple and quick exercises at the desk or standing is the suggestion of Sara Compagni, aka @ postura.da.paura on Instagram, kinesiologist, specialized in posturology, and personal trainer.
“The risk associated with smart working”, explains Sara “Is to spend the whole day sitting in front of the computer. In fact, staying at home you spend much more time without ever getting up, compared to when you go to the office: the road to go there, the longest way to reach the toilet, the coffee machine, or the meeting room, are all occasions for movement that we don’t have now. At home, it is very likely that you will go from the desk, to the dinner table, to the sofa for the evening, to the bed to read before bed, eliminating, or almost zero, motor activity “. To help her followers get moving, Sara shares a session live training every day at 10 in the morning on his Instagram profile, which you can then see and follow when you have time in the next 24 hours.
Discover the advice of Posture of Fear to create the ideal working environment, to maintain a correct position at the desk, and to train daily.
1- Recreate a desk
As tempting as the sofa, the bed and the carpet are, these are not the right places to work. We also try to recreate the positions we take in the office in a domestic environment. They are therefore essential a table and a chair. Working semi-reclining on the sofa is not good because it is necessary to keep our physiological curves (cervical lordosis, dorsal kyphosis and lumbar lordosis) more or less intact, so that the body offers us structural resistance. If we lose these curves, being curled up on the sofa, our body is no longer able to guarantee the structural resistance, it can no longer sort the loads on the bone structure, but it will go to overload the soft tissue (muscles, tendons and ligaments), which is less resistant than the bone structure, and which therefore causes pain.
2- Pay attention to how you sit
Let’s fix our position: we use both seat and back cushions to be more comfortable, we use a rise under the feet to have the knees perpendicular to the hips, so that they are not too curled up or too low under the table. We do not exaggerate in keeping an excessively rigid and straight posture, because it is as harmful as a curled up posture. The advice is change your position often, do not stiffen in one and do not seek an excessively straight one that creates discomfort. Do not cross your legs, and do not keep them crossed on the seat or under the buttocks.
3- It is the space that adapts to us
We create the space needed to work well, we set up a table or desk, we eliminate the superfluous and if possible we always use the same place for this function. This will help us identify it as a place for work and will avoid us looking for other unsuitable places. Let’s fix the position of the computer: we align the screen to the eyes, using the risers to put under the computer, which will be kept straight in front of us, and not in a corner of the table.
4- Remember to walk
In addition to posture, it is very important to help circulation, to avoid problems of swelling. We take advantage of call to walk in the room. Let’s get up and stretch. We walk down the corridor a number of times. We plan these actions to be repeated regularly throughout the day. And after work or on break we exercise, even mildly, but every day.
5- Desk training
While sitting at the desk, while working, they can be done 3 exercises.
Keeping the buttocks close to the seat, we cross one leg on the other and turn with our torso towards the crossed leg, holding on to the chair with our hands.
We bring up an arm and stretch with this upwards. We lean towards the opposite side, until we feel a slight tension on the side.
We cross our hands behind the nape of the neck, lean the back on the back of the chair and tilt the torso and head slightly backwards, so as to bring the front muscles of the trunk and neck to lengthening.