Many of us may be spending more time than normal in front of a computer, phone or tv. If you stay in one position for too long, muscles will tighten up and joints can stiffen. It is important to change our position often, especially if we're not in the best position we can be in!
If you are working from home on a laptop, its especially more difficult to set up the perfect work station. As a quick summary, here's a picture of a good set up. You might not be able to get it perfect, but try to get it as close to this set up as possible.
And more importantly, get up and move! You should get up every hour, at a minimum, and stretch in the opposite position. If you are in a meeting, stand up and stretch for 1 minute and it will help. If you are not in a meeting and it is possible, stretch for 3-5 minutes. Find what works for you, but just get up and get into the opposite position. Here are a few posture stretches that we love to do.
Place your back against a wall, with your arms out to the side so that your elbows and back of your hands are flat on the wall as shown. You can slowly slide your arms up the wall while keeping in contact with the wall, until you feel a stretch.
Hold the stretch for 20 seconds and repeat 2 -3 times in a row.
If this stretch is too difficult for you, here are a couple of easier ones below.
In sitting or standing, with good upright posture, flatten the back of your neck by retracting it back like in the picture. Give yourself a good double-chin! Hold for 20 seconds and repeat 2-3 times in a row.
Put both of your hands on the wall in front of you.
While keeping one hand on the wall, rotate your other arm out and away until you feel a stretch. Hold 20 seconds and repeat on the other side.