While most of us are now working from home for the foreseeable future, we may have to adjust to a new “office” space.

Some of us have a great set up, while some of us are stuck on the end of the kitchen bench on a high stool with no back. Whatever your circumstances are, change can be stressful and your body may be suffering. Additional stress is never a good thing, but also having to deal with some new physical aches and pains is just the cherry on top. I’m a bit advocate to keep people moving, in whatever capacity suits them each day. Whether you are keeping up with a solid fitness routine, or just doing the bare minimum, these 3 exercises are a great addition for your work days at home.

Movement is Key. End of Story. 

Try these 3 moves to boost energy, reduce those aches and pains, and help you get through your day.

Crocodile Bites: 

Rotating through your spine can be both challenging, and rewarding. This should feel quite nice when you are done about 5 on each side (propping your head up on a pillow will help make it more comfortable too!). By lying on your side, you are offloading your spine which alone can be quite comfortable. Sitting and standing all day, no matter the position can be very exhausting for the body with gravity adding another load onto the joints and muscles. When you rotate your top arm, try to square off your chest to the ceiling, think of the movement coming from your trunk and shoulders blades, not just the arm. Engage your core as you return to the start. Repeat x 5 on each side.

Glute Bridges:

Why? Your booty needs it! And, when you’ve been sitting all day, your glutes will be stretched out dormant while its’ opposite muscles of the hips flexors stay night and tight. This is a recipe for lower back aches, some knee pain, and overall body fatigue. By lying on the floor and doing some bridges, your glutes will switch on, they’ll get some relief from being constantly stretched out (which can often mask as feeling “tight”), as well as helping to stretch out those hip flexors which have been cramped up from your sitting position. Perform 2 sets of 15, emphasising a little bit of a tail tuck to help really squeeze those glutes.

Glorified Inchworms:

 
This is an all-rounder! You get mobility, upper body loading, lower body stretching, some balance, a bit of core work, and as a bonus, your heart rate will go up! You can adapt this to suit your needs, whether that’s staying on your knees for the push-up or coming up to your toes, you can stay in the stretch phases a bit longer if it’s feeling really good, and you can do these all throughout your day. By loading the arms when you walk out, you’ll help stimulate the muscles and nervous system that may be hunched over your current office set-up. Making those muscles work will help reduce fatigue and soreness at the end of your day. I like to do these glorified inchworms in sets of 5, and remember to take your time – it’s not about how fast you do them.