I don’t know about you, but my back usually starts hurting around 11 a.m. on Tuesday morning, just after I’ve finished writing a long (but awesome) post. Yep, working from home isn’t always fun, and even though I love its benefits, I must admit it could be damaging to my health.
I am lucky to have a designated home office, but some of us, the remote workers, have to finish projects from the kitchen table or the darkest corner of the living room.
We forget to move, take short breaks or even drink water, and that is, honestly, a daily thing. Worry no more; today, I am giving you some of the best “stretch yourself” videos on YouTube for working from home enthusiasts.
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How Working From Home Affects Your Health
As working from home has become the new normal, there is an increased need for us to begin to take proper care of our bodies.
Most of the time, the workspace for workers from home is the dining table, kitchen counter, or even the sofa or bed. If you recognize yourself in this description, you probably started noticing some aches and pains in your body due to uncomfortable sitting positions.
When sitting in one place for prolonged periods of time, you are likely putting tremendous strain on your body. If you don’t address these problems in a timely manner, you can even achieve permanent musculoskeletal disorders.
Sitting for long periods of time on its own can also increase the risk of obesity and decline in cognitive function. With all this being said, you probably figured out that working in the correct position and adhering to good practices is essential if you want to stay healthy.
The Simple Solutions
But what are the best practices, you might ask?
You probably have heard about some of them:
- stand up and walk around a bit every hour,
- don’t slouch,
- sit up straight and avoid working in awkward positions where your back and neck aren’t supported.
Again, I know that not everybody has the luxury of adhering to these rules all the time, which is what inspired me to write this article dedicated to best stretching practices when working from home.
Even though all these stretches can be performed without the need for extra tools or instruments, you might want to gear up with the following:
- a yoga mat,
- elastic resistance bands,
- a foam roller,
- and your comfiest clothes, which allow ease of movement.
All these are not required, but if you want to get a bit more serious about incorporating stretching in your daily routine and want to move to more advanced practices, these are good tools to have in your entourage.
So, without further ado, here are the 10 best “stretch yourself” videos that can work wonders in improving the aches and pains you might be feeling lately.
If you take the time to stretch throughout your working day and stay consistent with your efforts, you will soon discover that your aches are eased, and your body slowly starts to feel better over time.
1. Stretches to loosen work from home body stiffness
Starting with something relatively easy, these stretches suggested by UC San Diego Health are a great way to begin your home stretching journey. I know it could be overwhelming for a beginner to find their way in the myriad of videos out there in the wild, so in my humble opinion, this one is the best to start with.
Lasting under a minute, this video dives into three exercises you should do every hour to ensure your body stays protected and strain-free. The instructor explains the stretches in sufficient detail to make sure you can recreate them safely from home.
2. Torso stretch
When you sit for prolonged periods of time, it’s only natural that certain areas of your body can become stiff and sore.
In this video, Christine Eley, a Mayo Clinic employee, demonstrates how to best give attention to your aching torso. Mayo Clinic is a nonprofit American academic medical center, so their videos are held to a certain standard. The array of medical experts that helped create this video can guarantee its benefit for your body. I know I feel great – the seated twist produced some satisfying cracks when I did it!
3. Stretches you can do from your desk
Did you know that you can stretch quite effectively from your chair without the need to even get up from your desk? I didn’t! I mean, it sounds a bit shady to think you can stretch that way effectively.
But this video proved me wrong. The stretches that Back Intelligence shows are fantastic! Of course, I am a strong advocate for getting up and moving around throughout your workday, but we all know that sometimes this just isn’t possible. So for the times you need a quick stretch from the comfort of your chair, I highly recommend giving these a try.
4. Back pain relief stretches
AskDoctorJo is another one of my favorite YouTube accounts when it comes to stretching. The back is one of the most vulnerable areas when working from a computer all day long, which is why it needs some special attention.
This list includes a video that is purely focused on lower back stretches; however, this one is more general and concerns the whole back area. It’s a five-minute real-time routine, so you can easily follow along together with Jo. Notice how it only takes 5 minutes for your back to feel stretched, healthy, and pain-free – there are no excuses not to do these exercises every day in your lunch break.
5. Fix your posture exercises
As we stay home more and more and work from increasingly uncomfortable positions (I am guilty of working from bed 80% of the time), many of us are at risk of suffering from bad posture.
While bad posture doesn’t look that good from a purely aesthetic standpoint, it can cause severe back pain, spinal dysfunction, joint degeneration, rounded shoulders, and a potbelly in the long run. If you are a sloucher, luckily for you, Emi Wong is here to help with her fantastic and easy routine to help mend the posture damage in the making.
6. Lower back stretches
If you are anything like the usual worker from home, you are no stranger to your lower back killing you. In fact, lower back pain is one of the most common musculoskeletal conditions that office workers suffer from.
This compilation of stretches and exercises for your lower back, created by Heather Robertson, can do wonders to ease the strain of your lower back support. The best part? It only takes 11 minutes per day and staying consistent to feel some noticeable relief. You don’t even need any special equipment to pull them off – if you don’t have a yoga mat, you can just lie on the floor.
7. Shoulder and upper back stretches for knots
Deemed “the most famous physical therapists on the Internet,” Bob Schrupp and Brad Heineck have made a roundup of the most effective stretches to rid your body of knots.
Knots are types of spasms that cause small portions of muscles to tense up – and can often be quite painful. Unfortunately, home office workers are particularly at risk of knot formation, which is why it’s good to know how to deal with them. The video is targeted mainly at relieving knots from your shoulders, upper back, and traps and features lovely, helpful commentary by Bob and Brad.
8. Office break yoga
Some of the best exercises and stretches are the ones that don’t require you to buy fancy equipment or expensive stretchy pants.
Guess what – this one is precisely that!
Adriene from Yoga with Adriene manages to deliver the perfect yoga routine to do in your 15-minute break, which will successfully make your body blissfully relaxed.
This practice is so quick that you literally have no excuses not to do it. It is exactly the thing you need to help you move through your workday with ease and peace of mind. So take the time to unwind, even if you are in the middle of your workday – you deserve it!
9. Stretches you should do every day
If you are a beginner at stretching, it might be overwhelming to understand where to start. This video from Tone and Tighten can give you a push in the right direction. The six simple stretches he outlines are very effective if done regularly and are easy enough for beginners.
The best part about this specific video is how well and in detail each stretch is explained. I remember that when I was first getting the ropes of stretching, a lengthy explanation was much needed to understand exactly what to do. Since you will likely do these stretches from home, it’s even more important to do them right.
10. Stress-reduction stretch
Many people don’t fully grasp how much stress and anxiety working from home brings to their lives. Maddie from MadFit, however, fully acknowledges that which is why her full body routine aimed at de-stressing is such a godsend.
It’s easy enough for beginners to pick it and can do wonders if you feel even a tiny bit stressed, anxious, or simply not in the best shape in general. The practice includes some excellent breathing exercises which will aid you further in reconnecting with yourself.
Final Words
As I promised, these were the best “stretch yourself” videos on YouTube if you work from home. Always remember that not every stretch is okay for everyone, so be cautious of your health when doing those. Whatever you go for, though, it is important to actively work on your health and wellbeing, especially if you are a remote worker.
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The 10 Best “Stretch Yourself” Videos on YouTube If You Work From Home
Blogger, dreamer, procrastinator, and lover of everything soul-touching. My mission is to make you laugh, provoke your thoughts, light up your day and inspire you to fall in love with life and yourself.
