{"id":6986,"date":"2020-04-14T08:30:51","date_gmt":"2020-04-14T11:30:51","guid":{"rendered":"https:\/\/authentic-emerald-aardvark.72-61-35-14.cpanel.site\/16\/?p=6986"},"modified":"2020-04-14T08:30:51","modified_gmt":"2020-04-14T11:30:51","slug":"quarentena-aprenda-alongamentos-para-fazer-em-home-office","status":"publish","type":"post","link":"https:\/\/exposec.tmp.br\/en\/quarentena-aprenda-alongamentos-para-fazer-em-home-office\/","title":{"rendered":"Quarantine: Learn stretches to do while working from home."},"content":{"rendered":"

Working from home has become the most prevalent work arrangement due to the coronavirus quarantine. This type of work has its benefits and also its challenges, one of which is ergonomics. That is, our interaction with the elements, in this case, with the computer and work desks, for example. So, pull up a chair, because we're going to learn some stretches to do while working from home.<\/p>\n

 <\/p>\n

Working from home is simply working from the home. It gives us more freedom of time and peace of mind because we don't rely as much on the chaotic urban commute these days. But, in addition to the challenges of organization and distraction, other issues related to our physical health arise. Spending a lot of time sitting at desks or in front of computers doing our work can lead to physical discomfort, muscle pain, and even more serious illnesses.<\/p>\n

 <\/p>\n

Given these issues, it's very important that we take short breaks, take a few minutes each day to relax and stretch. And don't worry, it's very simple; you can do it right there in your workspace, even if it's small. So, let's get to the exercises!<\/p>\n

 <\/p>\n

Stretching exercises for working from home.<\/b><\/h3>\n

 <\/p>\n

Breathing<\/b><\/h4>\n

First of all, take a deep breath! The key to good relaxation is combining it with proper breathing. Deep breathing helps relax muscles, especially those in the shoulders. Simply improving your breathing pattern and doing it more consciously will already be a big step towards improving your circulation and muscle tension. Plus, it helps reduce anxiety!<\/p>\n

 <\/p>\n

Close your eyes and take at least five deep, conscious breaths in and out. The correct way is to breathe using the diaphragm muscles, that is, by moving your abdomen. Count to five on both the inhale and exhale.<\/p>\n

Next, stretch forward with your hands interlaced and hold that position for about 15 seconds; this stretch reduces pain from drooping shoulders.<\/p>\n

 <\/p>\n

Stand up with your feet hip-width apart, exhale and relax your knees, then bend your torso forward, letting your head fall towards the floor. Next, place your arms above your shoulders, behind your back, and clasp your hands together. Do this while taking ten deep breaths, as we taught you.<\/p>\n

 <\/p>\n

Using your own space<\/b><\/h4>\n

Leaning against the wall, bend your back against the wall with your feet raised in front of you. Bend your arms at a 90-degree angle and gradually move closer to the wall. First, touch the wall with your elbows and then the tops of your hands, at eye level, stopping only as far as is comfortable for you. This stretching exercise helps improve shoulder and chest mobility.<\/p>\n

 <\/p>\n

In this second exercise using the wall, you should stand facing it, with your feet approximately fifteen centimeters apart. Place one hand on the wall, and with your arms fully extended, let your chest fall through your arms towards the wall, all in very slow movements and always breathing deeply.<\/p>\n

 <\/p>\n

Do you spend a lot of time sitting down?<\/b><\/h4>\n

If you sit for long periods, suppressing the muscles in your neck, head, chest, and shoulders, the next exercise is great!<\/p>\n

 <\/p>\n

Grab a chair, it can be the one from your home office, sit down, and lean back. Then, place one hand in the center of your chest, and with your thumb and forefinger touch your left and right collarbones, supporting yourself with your palm. Place your other hand on top of the first for support. Finally, gently press your hands against your chest, maintain the pressure, and begin to move your hands towards the chest.<\/p>\n

 <\/p>\n

After relaxing with these simple and practical, yet very effective, stretching exercises, take the opportunity to drink a nice glass of water; it will further help lubricate your body.<\/p>\n

So, tell us how you've been spending this quarantine and the challenges of working from home. Take some time and check it out!\u00a0this post<\/a>, Where we give tips on foods that improve your productivity!<\/p>\n

 <\/p>\n

SOURCE:
\nDUO BLOG<\/a><\/p>","protected":false},"excerpt":{"rendered":"

O home office tem sido a modalidade mais vigente de trabalho por causa da quarentena pelo coronav\u00edrus. Essa modalidade de trabalho em casa tem seus benef\u00edcios e tamb\u00e9m seus desafios, e um deles \u00e9 a ergonomia. Ou seja, nossa intera\u00e7\u00e3o com os elementos, nesse caso, com o computador e mesas para o trabalho, por exemplo. 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