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7 Exercises You Should Do After Work

3 min read

This is a guest blog post by Paulius Paškevičius, a Physiotherapist at Tesonet.

While working from home is the new normal, we have to get comfortable with exercising at home too. Besides all the necessary changes, it’s essential to maintain a healthy lifestyle to the best of our abilities. Some physical activity, wholesome nutrition, and meditation help to relieve any additional issues, like emotional distress, anxiety or sleep disorder. 

Whether you’re a devoted morning exerciser or more of a night owl, this routine will fit for all. As work can be pretty stressful, it’s necessary to get rid of the day’s emotions before shifting to your personal activities. So find a cozy spot at home, try these simple 7 exercises and release those endorphins!

Exercise #1. Back and neck muscle stretching & thoracic spine mobility improvement.

So, keep your hands behind your head and try to reach the knees with your elbows, without lifting the buttocks from your heels. Try to challenge yourself and lean back as far as possible. Perform this exercise 5 times, holding each position for 5s.

Exercise #2. Upper back and neck muscle group stretching.

Now, grasp one hand on its wrist and pull it towards the opposite side of the hip. So that your ear would reach the shoulder, as shown in the photo. Repeat this exercise 3 times on each side, holding each position for 10s.

Exercise #3. Back muscles stretching and improvement of lower back mobility.

Start on all fours and push your hips back so your buttocks rest on your heels. You may want to have your knees apart to be more comfortable. Reach forward with your hands and hold the stretch. Next, reach to one side with both hands and hold the stretch. Then, reach to the other side and hold the stretch. Then, transition into a cobra position by moving your hips forward close to the ground while straightening your arms, and with your chest up and your legs flat on the surface. If it’s difficult to exercise on the outstretched hands, move to the forearm position. Perform this exercise 3 times on each side, holding each position for 10s.

Exercise #4. Complex stretching of leg muscles.

Ok, now keep your hands behind the back. Now, make sure your back is straight and bend towards the outstretched leg (note: the foot of the outstretched leg is bent to itself). Then, move to the second position while bending the knee of the outstretched leg. Repeat this exercise 3 times on each side, holding each position for 10s.

Exercise #5. Core muscle strengthening.

Lie on your back with the hips and knees at 90 degrees. Keep your lower back flat on the floor and pull your navel slightly in. Lower one leg at the time to tap your heel on the floor, then lift your heel back up without losing the abdominal contraction (you can put your fingers on each side just inside the bony tip in front of your hips to monitor the contraction). After 10 leg lowerings carry on this exercise with the other leg. Make 30s break, then repeat.

Exercise #6. Lower and middle back strengthening.

Lie on your stomach with the arms and legs stretched out. Lift your arms and legs off the floor and reach forward with your arms and backward with your legs.  Keeping the wrist and elbows high, reach forward and come back. Perform this exercise 6 times. Then make the 30s break and repeat the exercise.

Exercise #7. Chest muscle strengthening and improvement of thoracic spine mobility.

In a starting position your heels, buttocks, shoulders should be in one line. When going to the second position, don’t move the hips and try to place the outstretched arm on the ground. Repeat this exercise 3 times on each side, holding each position for 10s.

Stay safe and healthy!