9 Easy Workstation Exercises for a Post-Pandemic Office Setting

Post-COVID19 Work-Life Balance: Returning to Work

As we prepare for a post-pandemic era, office employees and corporate staff are getting ready to return to their desks, cubicles, or offices.

Back at your job, you may have important phone calls, customers and clients, paperwork and documents to take care of — but don’t forget that it’s just as (if not, more) important to take great care of yourself, first!

Here’s what we’re all wondering: what will our workplace or office environment look like upon our return?

More importantly, what are the best ways to optimize your workspace for increased motivation, boosted morale and work productivity, after getting used to staying at home for months on end?

9 Easy Workstation Exercises for a Post-Pandemic Office Setting

Studies have shown that sitting at a desk all day can increase your risk for obesity, diabetes, heart disease and other serious health-related issues. (PRO TIP: Look into implementing the best standing desk in Canada for your workspace!).

Standing at a desk can also be tough, especially on your joints. (PRO TIP: An anti-fatigue mat to like this one can help!)

Ergonomic desk exercises at work can help you get your blood moving and stretch out any stiff muscles to prevent long term damage.

Alan Hedge, Ergonomics Professor at Cornell, urges office workers to take two minute “moving breaks” every hour, to prevent getting stiff and sore.

Whether your plan is to continue working from home or to resume your pre-pandemic routines, here are 9 simple exercises you can do at your desk which can help boost concentration and increase productivity potential for a smooth post-pandemic transition back to work.

9. Torso Stretches (standing)

Here’s what to do:

• Start from a standing position.
• Keep your torso straight and reach both arms above your head as high as you can.
• Bend slightly to one side, hold for 10-30 seconds, and then repeat on the other side.

Why do this?

This stretch targets your latissimus muscles on the sides of your torso near your mid-back.

8. Shoulder Roll (sitting or standing)

Here’s what to do:

• Roll both your shoulders in a circular motion, backwards.
• Bring your shoulders forwards, up towards your ears, and back.
• Push your shoulders down when you get to the back.

Why do this?

This will open up your chest, combating any hunched-over positions.

7. Quad Stretches (standing)

Here’s what to do:

• Stand up and bring your right foot up behind you, grabbing it with your right hand.
• Hold your leg close to your body and reach up with your left hand (but hold on to your desk if you lose your balance!).
• Hold for 10-30 seconds, then repeat on the other side.

Why do this?

This is an excellent exercise to do at work while standing. This stretch targets your quadriceps, the muscle on top of your thigh.

6. Hip Flexion Stretch (sitting)

Here’s what to do:

• Sit down on your desk chair and lean back.
• Bring your right knee up to your torso and hug it to your chest with both arms, making sure to keep your other leg on the ground.
• Hold for 10-30 seconds, then repeat on the other side.

Why do this?

This stretch targets your hip flexors, helping to ease any stiffness from sitting.

5. Hamstring Stretches (sitting or standing)

Here’s what to do:

If you’re standing for this one:
Simply reach down to the ground and touch your toes.
Release all the tension in your back.
Hold for 10-30 seconds.

If you’re doing your exercise from a chair:

• Extend your legs in front of you and reach forward.
• Make sure you’re on the edge of your seat so you can keep your legs straight!
• Hold for 10-30 seconds.

Why do this?

This stretch targets your hamstrings, the muscles on the backs of your thighs. It can also help with lower back pain.

4. Tricep Stretches (sitting or standing)

Here’s what to do:

• Bring both arms above your head and bend at the elbows.
• Use your right arm to push down on your left elbow (gently).
• Hold for 10-30, then repeat on the other side.

Why do this?

This stretch targets your triceps, on the backs of your upper arms.

3. Neck Stretches (sitting or standing)

Here’s what to do:

• Roll your neck in a circular motion.
• Then, lean to your right and use your right arm to pull your head down gently.
• Hold for 10-30 seconds, then repeat on the other side.

Why do this?

This helps to release and strain on your neck.

Strength-Building from Your Desk

For more advanced workstation exercises (beyond simple standing stretches), try these easy strength-building exercises you can do right from your desk:

2. Lunges (standing)

Here’s what to do:

Start with your feet together.

• Step back with your right leg and lower yourself until your knees bend to a right angle—but not father than that!
• Then raise yourself back up and bring your feet together.
• Repeat on the other side.
• Do 5-10 lunges on each side to strengthen your quads and glutes!

1. Incline Push-ups (standing)

Here’s what to do:

• Step back from your desk.
• Lean forward and place your hands on the edge of the desk with your body straight.
• Lower yourself and push yourself back up, making sure your arms are fully extended at the top of the push-up.

To make this more challenging, step back farther so your body is more parallel to the ground—adjust your desk as needed!

Not only can these simple stretches help your muscles “undo” the health risks and/or long term effects of “desk job damage”, they can also help to prevent future pain, straining or stiffness.

Try one for yourself to feel the difference today!

Canadians Transitioning into a Post-Pandemic Era

Are you getting ready to go back to work, or will you continue working from home over the next few weeks?

As per the Canadian government’s plan to “reboot BC”, the province’s COVID-19 pandemic and quarantine situation is finally seeing some light as non-essential businesses are allowed to reopen this week.

BC Businesses Reopening in May 2020

The following businesses in BC are allowed to reopen under “enhanced protocols”, as of today (May 19th, 2020):

• Personal services (e.g. hair salons and barbers)
• Restaurants, cafes and pubs
• Museums, art galleries and libraries
• In-person counselling
• Medical services (e.g. chiropractors and massage therapists)
• Child care (daycares, Montessori schools)

Yup, you read that right!

"Date night" won't have to refer to Netflix & ordered-meal-kits anymore, you'll be able to visit your favorite chiropractors and RMTs again, and you'll finally be able to get that much-needed haircut done!

Psst - isolation got your body feeling down?

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*DISCLAIMER: Any images attached to this post are for reference and visual art only. The yoga poses captured in the images are not representative of the exercises listed in this article.