Neha Sawant, Neha Sawant Research Associate, MPT (Neuro)   : Sept. 19, 2020, 5:27 p.m.  : 4 min read

Work From Home Diaries: Muscle release techniques while working


Sitting in front of a computer every day can wreak havoc on your body. A study published in Journal of Pain Research in 2019 reports that the “Health Promotion Model” that includes regular stretching can help reduce neck and shoulder pain and they also state that regular breaks to stand and stretch increases work productivity. Not only is the pain & tension reduced , but those flexibility breaks allow your eyes to rest and your entire body to feel more comfortable.

The following flexibility exercises are designed for stretch breaks during work hours with an emphasis on the neck, back, shoulders, hips, and glutes.









Muscle release hacks at home


You often experience pain near your neck, shoulder blades, back and glutes. Easy trick to get rid of the pain is just take a hard tennis ball, or a release ball if available and roll it over the painful area. Don’t forget to ice it after that.


All the above ergonomic exercises are easy to do. These simple movements and stretches may not seem like much, but when practiced daily whenever you start to feel a knot in your neck or stiffness in your back, can help in the prevention of long-term disability from occurring. This combined with a good ergonomic office setting, will give you relief in the short term and make you healthier for the long term. So, guys, DO NOT LET THE LOCK-DOWN, LOCK YOU DOWN!  Hope all you have pain free work from home experience!


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