Best Advice - How can I avoid injuries, aches and pains when I’m both working and working out from home?

 How can I avoid injuries, aches and pains when I’m both working and working out from home?

BY - Peter Levidis, a certified athletic therapist.

In our practice, we’ve seen a spike in injuries in three main areas:

• Neck & shoulders
• Hips and back
• Chronic overuse of muscles & joints.

Here are some tips to help you protect yourself from these common injuries, aches & pains.

Neck and shoulders -

We tend to hold a lot of tension in our upper body when we’re anxious.
If you’re also logging too many hours hunched over a laptop and then attempting an upper-body strength routine, it can add up to considerable strain in the neck and shoulders. 
Here’s how to minimize the pain. 
Ensure your computer setup is ergonomically sound and that you take two-minute-movement breaks for every 20 minutes of sitting. 
Make sure your training program includes a lot of pulling exercises to improve your posture and upper back strength. Plenty of at-home workouts are too heavily weighted toward pushing movements (such as planks, push-ups and burpees).
Spend five to 15 minutes daily in a quiet room and breathe deeply to aid your parasympathetic nervous system and maintain calm.


Hips and back -

Sitting with poor posture for long periods of time weakens the abdominal muscles, putting an added load on your hips and lower back. 
Here are some moves to include.
Use some of those two-minute breaks to run on the spot or walk briskly around your house — anything to get the circulation going in your legs.
Popular moves like crunches, jump lunges and jump squats are great, but they can be too much of a good thing. 
Work on your posture and stabilizers. (Two fantastic exercises to look up are
The Cobra and the Bird-Dog.)
Balance your body when exercising. The more symmetrical your hips and legs are, the less your lower back will take a hit.


Chronic overuse injuries -

Chronic overuse, or repetitive strain, injuries can be crippling at times: shin splints due to excessive walking, elbow pain from increased computer usage, and shoulder stiffness and muscle pulls from doing more work around the house. 
Sound familiar?
For this group of injuries, prevention is the best medicine. 
If you start to feel twinges of discomfort, seek help from a professional (such as massage therapist, acupuncturist or chiropractor) before you develop a serious problem.



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