SETTING UP YOUR HOME OFFICE!
• All objects on desk within a reachable distance while keeping back against backrest. • Reduce eye strain by following the 20/20/20 rule: Every 20 minutes look at something 20 feet away for 20 seconds. Even with these great tips for your home office setup, never forget the most important one: Your next posture is always your best posture! The best thing you can do for yourself throughout the workday is MOVE! This includes small micro changes in posture, such as getting up and stretching out for 2 mins, or large ones like going on a walk. This will improve circulation and decrease post work soreness. Daily exercise and movement are the best medicine for your body!
• Feet flat on the ground.
• Knees, hips, and elbows at a 90-degree bend.
• Wrists in a neutral/ straight position (not resting on wrist pads). • Seat pan either flat or slightly tilted downwards to position hips higher than knees. • Top of monitor positioned at eye level to allow for natural 20-degree downward gaze.
THE ROMANIAN DEADLIFT
The Romanian Deadlift is a great exercise to increase the strength of your hips, core, and back while also stretching those tight hamstrings, however, if done incorrectly it can lead to low back pain. Here are some tips on how to perform a correct deadlift: 1. Start with your knees slightly bent, then hinge from the hips by pushing your butt backwards and tilting your chest towards the ground. 2. With your arms remaining straight the whole time, slide the weight down your legs in a straight line. You do not need to touch the floor. 3. Keep your low back straight throughout the movement by not extending or flexing 3 common mistakes while performing the Romanian Deadlift: 1. Overextending the low back. 2. Flexing from the mid back. 3. Performing a squat by bending more from the knees rather than hinging from the hips.
Made with FlippingBook Learn more on our blog