Home Exercises to Decrease Stiffness During Isolation

Whether you are working from home or just watching more TV than usual, it can lead to a stiff or sore back and neck. How can you deal with the increased stiffness during this time period of isolation due to the novel coronavirus? Here are a few tips.

#1 Try Using a Foam Roller

foam roller is a great way to work out stiff spots along the spine. The process is fairly straightforward. First, you identify the sore location. Next, you slowly lower that part of the back onto the roller. You will feel some discomfort but should not be in pain. You will get benefits just from holding in place for 20-30 seconds. However, for even more benefit, slowly roll back and forth over the muscle. This can help to work out knots in the muscles.

#2 Use the Cat-Cow Pose

This is a stretching technique to improve circulation and strength for the core. Start out on your hands and knees. Dip your lower back down as far as you can while raising your head up to look at the wall in front of you. The position should resemble a cow. Then, curl your back up like a stretching cat and lower your head down toward the floor. You can repeat the stretch ten or even 20 times.

#3 Dynamic Stretches

Dynamic stretching is a great way to warm up before physical activity, but it can also provide you with some good exercise when you don’t have enough space for a proper aerobic workout. Dynamic stretches differ from ordinary stretching in that they involve more movement rather than just holding a certain position.

#4 Bruegger’s Stretch

This is a great stretch for microbreaks at your desk. You don’t even have to stand up. Start by sitting up straight and tall. Tuck your elbows in at your sides, bend them 90 degrees, and hold your hands out in front of you with your palms up. Now, move your arms to the side so that you are holding your hands (still palms up) in opposite directions. Make sure to squeeze your shoulder blades together as you make this motion. Hold it for about 10-15 seconds and do ten repetitions before returning to work.

Get Help from Ward Chiropractic and Rehabilitation

When all else fails, give us a call at 703.672.1661, or you can request an appointment from our website. Don’t forget to read our special announcements regarding the COVID-19 outbreak and the precautions we are taking to reduce the risk for staff and patients.