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3 Ideas, 2 Quotes, 1 Challenge - W3

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 1. Dr. David’s 3 ideas on working from home

I. Seating 

When working from home, it is very easy to get into poor habits. Three key points to ensure you are maintaining your postural health while working from home

1. Screen is at eye level (use a book, box, file, anything get creative!)

2. Arms are rested on the table and elbows are bent at 90 degrees

3. Sitting right back into your chair, with feet flat (not crossed) on the floor.

II. Movement 

Take regular breaks from the computer, my rule of thumb is every 60 minutes spent seated requires 5 minutes of active movement. Starting with your neck, while seated looking left, right, up, down. Then while standing reach both arms above your head take a deep breath at the top (if you can touch the ceiling, bonus points), and then breath out and bend forward to touch your toes – hold there for 30 seconds. Repeat these movements 4 times before sitting for another 60 minutes.

III. Eyes

Look away from your screen regularly to avoid straining your eyes. Keep your screen clean from dust and debris, and don’t be afraid to adjust your screen settings or zoom in and out as and when you need to. The National Sleep Foundation recommendations are to avoid screen time for at least 30-60 minutes before getting into bed. The light from digital screens slows the release of melatonin, a vital compound produced by the brain to aid in stimulating your sleep cycle. 

 

2. Quotes from others

“Never bend your head. Always hold it high. Look the world straight in the eye” – Helen Keller.

“What you get by achieving your goals is not as important as what you become by achieving your goals” – Zig Ziglar.

 

3. Challenge for you

I challenge you to complete Dr. Alan’s 2 minute abdominal work out – link attached

https://www.youtube.com/watch?v=Brk1SIxzlRQ

Lay on the floor

1. Crunches, arms crossed over chest feet flat on the floor – 30 seconds

2. Ankle taps, keeping shoulders off the floor reaching side to side – 30 seconds

3. Bicycle kicks, laying on your back opposite elbow to opposite knee – 30 seconds

4. Front plank, on forearms – 30 seconds.

If you enjoyed that, please share with others.

Till next week, stay home, be kind, save lives.

 

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