6 stretches and exercises to try if you're working from home

Two years ago, when desk jobs suddenly became bed- or kitchen table- or downstairs sofa-jobs, ergonomics weren't likely top of mind for most people. The pandemic was stressful enough, as was transitioning to a new work-from-home environment and all that entailed. While some companies gave employees stipends to set up more elaborate home offices, not everyone had the space — or the inclination — to make such a permanent adjustment. Instead, books were piled up as impromptu standing desks, the kitchen chair was dragged to a folding table beside the washing machine, you name it. And whether we realize it or not, that's taken a toll on our minds — and our bodies. 

Even if you can't change your setup, there are some things you can do to mitigate some of this ergonomic toll. To find out what those are, we spoke to three experts: Dr. Harry Bohnsack, an optometrist in Fredericton and the president of the Canadian Association of Optometrists; Marc Rizzardo, a sports physiotherapist in Burnaby, B.C., and the chief physiotherapist for Team Canada at the 2010 and 2012 Olympic Games; and Sarah Chow, an occupational therapist in British Columbia who specializes in treating people with chronic pain and mental health disorders. 

It's good to remember that every case is different. Our experts each had their own programs that can be built out depending on the need, and, of course, any acute pain might be a reason to get seen by an expert yourself. But these exercises are fairly universal, and can be done at your desk and can make a big difference. 

Eyes: the 20-20-20 rule

"One of the things that we can recommend to minimize the fatigue and dryness is to interrupt that staring at the computer screen on a regular basis," said Bohnsack. "About every 20 minutes of staring at the screen, we really should take our eyes away, look at something farther (let's say 20 feet), and blink for about 20 seconds. That allows our eyes to move to a different position."

Neck

"People forget about the neck because all the focus goes into the shoulders," said Chow. But, she pointed out, "we rotate our neck so often when we're looking around at the screen." Move your neck slowly and gently in all directions: first side to side, then up and down, then from shoulder to shoulder. Make sure to keep your back straight for this. Do it a few times in each direction. 

Shoulders

"Shoulder contraction is quite common," said Chow, "especially when we're quite tired." Simply roll your shoulders forward a few times, she advised, then backward a few times.

Back

For a simple back stretch, Chow recommended holding your arms out in front of you, imagining that you're holding onto a stretchy band with both hands. Then, pull the band back, bending your elbows as if you're rowing.

Arms and wrists

Holding one arm out straight in front of you, Chow said, pull your wrist gently upward with the opposite hand and hold it. Then pull it downward and hold. Repeat with the other side. 

Legs

"There are a trillion hamstring stretches," said Chow. But an easy one you can do at your desk is to sit up straight and stick one leg out in front of you, resting on your heel with your toes pointed up. Then lean forward. Leaning to either side changes the stretch slightly, she said. Do both legs. 

The importance of walks and micro breaks

The one thing all of our experts stressed more than anything is the importance of taking a breather, no matter how consumed you are in your current task. "People have to realize they have to take micro breaks," said Rizzardo. "Have a timer on your computer or whatever works, and then just stand up, do some really simple stretches, and sit down and re-establish your position again and away you go. That's the number one thing I tell people to do."

"We want you to change positions before you get fatigued," said Chow. 

And even better than taking a micro break? Going for a walk. Each of our experts emphasized the benefits of a quick stroll to combat the mental and physical strain of sitting at a computer all day.

"Physical exercise, getting outdoors and being active, can actually reduce dry eye symptoms," said Bohnsack. "So I think that's actually good for our eyes as well as for our bodies and our mental health."

Rizzardo agrees. "If you talk to our athletes who are at the Olympics — if they have an injury or a concussion, for example, lack of activity just leads to depression. And then you have a whole host of injuries after that. So I think get out of the office if you can, get out of your home if you can, go for a 15-minute walk and then you'll feel like a million bucks."

Chow also noted that the distance a walk creates between you and your computer can do an incredible amount of good. "It creates this physical and mental separation," she said. "You're giving yourself permission to get into an automated movement pattern, so that allows your mind to wander and dream. I think that's an easy thing for people to do."

Peter Saltsman is the former editor-in-chief of Sharp magazine. He lives in Toronto with his wife, Chloe, and his springer spaniel, Stacey.