TheFitInstitute_Ergonomics for Your Home Office

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FREE VIRTUAL EVENTS! • Sunday, June 21 at 10:00am: FREE 45-minute Virtual Tabata Class to celebrate Father’s Day. Sign up on Mindbody at mindbody.io/locations/ the-fit-institute . • Tuesday, June 23 at 5:30pm, and Friday, June 26 at 11:00am: Virtual Workshop discussing neck and upper back pain while working from home during quarantine. Register at thefitinstitutechicago.com/workshops/ neck-pain-workshop-via-zoom. • Tuesday, June 23 at 5:30pm, and Friday, June 26 at 11:00am: Virtual Workshop discussing neck and upper back pain while working from home during quarantine. Register at thefitinstitutechicago.com/workshops/ neck-pain-workshop-via-zoom. FREE VIRTUAL EVENTS! • Sunday, June 21 at 10:00am: FREE 45-minute Virtual Tabata Class to celebrate Father’s Day. Sign up on Mindbody at mindbody.io/locations/ the-fit-institute .

DISCOVER PROPER ERGONOMICS FOR YOUR HOME OFFICE! ALSO INSIDE Discover Proper Ergonomics • Exercise Essentials • Virtual Summer Sports Performance Camp • Teletherapy Still Available! E PROPER ERGONOMICS FOR YOUR HOME OFFICE! ALSO INSIDE Discover Proper Ergonomics • Exercise Essentials • Virtual Summer Sports Performance Camp • Teletherapy Still Available! I

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DISCOVER PROPER ERGONOMICS FOR YOUR HOME OFFICE!

With all of us working from home, it can be difficult to find a comfortable workspace. However, it is important to make sure that the ergonomics in your office are functioning properly, in order to avoid developing unwanted aches and pains. Whenworking fromhome, ask yourself, “howdo Imaintainmy posture throughout the day?” Do you catch yourself slouching frequently? Do those last couple hours of the workday leave you achy and ready to call it quits? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with some ergonomic changes. Making the Most of Your Work-From-Home Days If you work from your home office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to

slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. If you are at a desk for extended periods of the day, it is important to make sure your back posture is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. In addition tomaking themost of your home office, it is also important to make sure you are taking care of your body. When working from home, it is no secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so and take a small walk, at least for a minute or two. This will help in loosening up yourmuscles and joints, as well as initiating a stronger blood flow. Exercise is incredibly important in general, especially if your job involves several hours of inactivity. When you exercise, you are stretching and strengthening certainmuscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day after working fromhome can highly improve your posture and gait – in addition to helping you get you out of the house for some time! Have you thought about investing in a standing desk? Did you know that standing burns between .7 to .15 more calories perminute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burnmore calories throughout the day.

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DISCOVER PROPER ERGONOMICS (Continued from Outside)

Sedentary lifestyles, especially the ones that many of us are experiencing right now, can increase your risk of heart disease, obesity, or other serious health issues. However, investing in a standing desk or alternate seating option at work can help in greatly decreasing these risks and making your home office more ergonomically friendly! Using a standing desk as opposed to a traditional sitting desk has beenproven to lower one’s chances of developing cardiovascular disease, diabetes, and obesity. Nevertheless, standing desks are not for everyone, especially those with joint or vascular conditions. You may be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anything without moderation can have its pitfalls. Standing can boost your energy levels, concentration, and even your mood, but if you have a traditional 9-5 job, chances are that level of productivity will dissipate after a while. Standing for too long can cause you to run out of energy quicker and can take a toll on your physical comfort. Many medical professionals recommend adjustable desks for your home workplace environment, so you can spend a

large amount of your day standing or stretching, with the opportunity to rest when you become tired. Studies suggest whether you choose a standing or adjustable desk for your workday, integrative support can be beneficial in easing yourself into the new setting. In fact, thosewho participated in some sort of integrative support programfor their standing or adjustable desk stood for an average of 50 minutes longer each day than those who did not. At the end of the day, make sure you’re comfortable. Nomatter how you choose towork fromhome, ergonomics is an important concept to keep in mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, whileworkplace design can make an impact on your overall happiness, productivity, and well-being. Don’t let the daily stresses of working from home take a toll on your physical health! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout theworkday. Formore information, call us today at (773) 799-2795 or visit our website at thefitinstitutechicago.com .

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TELETHERAPY STILL AVAILABLE The FIT Institute is still offering Teletherapy care for those who feel more comfortable meeting their rehabilitation goals fromhome! We have helpedmany new and existing patients decrease their pain and improve their function without coming into the clinic. Learn more about Teletherapy at thefitinstitutechicago.com/ at-home-physical-therapy-with- teletherapy or call 773-799-2795 to find out your telehealth benefits.

EXERC I SE ESSENT I AL S USE THESE EXERCISES TO RELIEVE BACK PAIN

Exercises copyright of

Lumbar Extension Stand with good posture, feet shoulder-width apart. Position your hands on the backs of your hips. Lean back, as far as you comfortably can. Hold for 10 seconds and repeat 5 times.

Repeat Trunk Flexion (To Floor) Sit in a chair with hands on thighs. Let your trunk drop toward the floor, using your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 3 times.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.