dealing with remote

Reading posts on various teaching groups on body fatigue, back pain and general muscle tension, I decided to share some ways I have tested for dealing with lack of exercise while working remotely.

Whenever there is an opportunity, it is best to go out to the forest, to the meadow. Go somewhere where you can take off your mask or face shield and breathe fresh air in solitude. However, there is no time for this during short breaks between lessons. So what can you do to take care of your body at home? Here’s what I’m doing.

WORK STATION
If you do not have a comfortable armchair, get a lumbar pillow. I have been using a lumbar pillow from Qmed for years. I bought it for coach trips to snowboard camps, and now it comes in handy when working remotely.

If you use a laptop, you probably sit hunched over all the time. I got myself an external monitor and keyboard. All in all, the keyboard itself will do the trick if you place the laptop a little higher so that the screen is at eye level.

MOVEMENT
During short breaks, I limit myself to using the Trickboard. It is a board on a roller that improves coordination, motor skills and raises the feeling of your own body. Sometimes I grab the weights and lift them above my head.

Besides, regular use of the plank improves proprioception, i.e. feeling your own body without looking at it and feeling it deeply. Trickboard is the only equipment in my home that is used by every member of my family. See a short video from your physical therapist (in Polish).

If you are not fully aware of the dangers of sitting for a long time, check out this TED-ED animation. If you don’t know English very well, turn on subtitles in the language of your choice (you have over 30 to choose from).

Photos courtesy of Trickboard Poland. I have been asked to draw your attention to the fact that there are fakes on the market that are dangerous for users, e.g. hollow rollers made of PVC pipe.

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