1. Take the time to set up your work station so you are not increasing your neck pain, back pain, elbow tendonitis etc.
If you have a laptop you will want to take the time to set it up so you are not looking down at an awkward angle for prolonged periods of time. Try to set it up on a work stand if you can and stand up and work.
If you are seated make sure you have good lumbar support like a lumbar roll, small rolled up pillow, rolled up towel. You need enough support to help maintain your lumbar curve and prevent you from slouching. This will make it easier on your whole spine.
2. Next make sure your elbows stay at your side and are not reaching too far forward as this will eventually lead to arm, shoulder and neck strain over time.
3. Make sure you are looking at the screen straight ahead versus down. If you can get your laptop to plug into a docking station and a separate screen that would be ideal.
4. Stop every 30 min and do shoulder blade squeezes, shoulder rolls, and reach up overhead and lean your upper back backwards for some stretching. Turn your head to the left and to the right a few times.
5. Take a mid-morning and mid-afternoon mini walk and standing stretching break. Stretch your chest, arms, shoulders and hips.
6. Keep up a mid-day walk outside if you can even if it is only for 15 minutes.
7. Make exercise a priority during this COVID-19 time. If you are unsure what to do we have a virtual strength class on Monday, Wednesday, Friday at 10:00 a.m. designed to use body weight, dumbbells, and simple house hold objects at home. Marissa Ang, ATC is very familiar with modifying the exercises for knee arthritis, neck pain, back pain and she can find something for everyone. You can attend the first one free. Just email her firstname.lastname@example.org. Those classes are meeting in google hangout so you will need a gmail account to attend virtually. We also have a virtual Yoga class on Tuesday, Thursday, Saturday at 10:00 a.m. and you can attend for free the first time.
8. Boot camp is available on Facebook live in our private group “Penrose Boot Camp,” which is a higher intensity hips and core routine. That is $20 a week Tuesday/Thursday at 5:30 p.m. – 6:30 p.m. if you are interested (replay would be available). Please email email@example.com if you want to attend. Injury questions will be answered as well.
We are also hosting an virtual knee pain workshop on Wednesday April 8 5:00 p.m. – 6:00 p.m. on webex.com. You will need to email firstname.lastname@example.org for the invitation to join. Dr. Penrose will answer questions regarding knee pain and what you can do about it. And then there will be a way to enroll in our online knee pain course! We will find a way to help you in this COVID-19 time!