I know a lot of working women who have home-based businesses. But a lot of these women don’t have dedicated office space or furniture. Likewise, despite the majority of 18-25 year olds regularly working at a computer, only 18% of that group actually sit at a desk to work; opting instead to work from their bed or sofa.¹

woman sitting at laptop on bed

Whilst it may seem more comfortable to work from these locations, improper posture while working at a computer can lead to injuries such as repetitive strain injury (RSI).

So if you’re putting in regular hours at home, make sure you commit to a proper desk and back supporting chair. I’m even considering investing in a standing desk.

“Our modern lives have been engineered so that we can spend most of it sitting down. Unfortunately, sitting is literally killing us.” ~ Dr Axe

Exercises to Help Working Woman Weariness

We’ve all been there – it gets to mid-afternoon and we’re weary and we’re aching and slightly stiff from sitting at our desks for hours on end. Here are a few movements² I like to incorporate into my working day to help alleviate the stiffness and weariness.

Breaktime Breather

This is my favourite exercise as it’s normally followed by a hot beverage. 🙂 

Whilst waiting for the kettle to boil, stand with your feet shoulder-width apart and slightly bend your knees, concentrate on your breathing. Take a long and deep breath through your nose, whilst raising your arms. As you lower your arms exhale through your mouth. Repeat ten times.

No to Knotty Necks

Hunching over a computer screen can cause a tight and uncomfortable neck. These tips can help loosen you up for a more productive afternoon:

  1. Bend your neck back and gently grasp the muscles at each side of the base of your neck.
  2. Slowly roll your head forward and exhale, continuing to massage your muscles
  3. Bend your head as far forward as you can.
  4. Hold and count to ten, breathing deeply and massaging still.
  5. Slowly return head to upright position

Circulation Booster

Sitting isn’t very good for us and getting up and walking about (or better still outside in nature) is highly recommended but if you know you’re going to be stuck on a task for a while, such as a meeting or conference call, try this circulation booster. (I like to pretend I’m conducting an orchestra whilst I do it)

  1. Remove your shoes if possible
  2. Stretch your legs out in front of you.
  3. Rotate your feet at the ankles 20 times clockwise
  4. Rotate your feet/ankles 20 times anti-clockwise
  5. Lower your feet to the floor.
  6. Raise you heels from the floor as if you were standing on tip toes.
  7. Repeat ten times.

You can find more office-based exercises over on Dr Axe’s Website: https://draxe.com/exercise-to-do-at-your-desk/

1) Psychologies Magazine, July 2017
2) As always, please check with a medical professional before undertaking any activity, especially if you suffer from an pre-existing medical conditions.