It took a quarantine for many of us to realize how much movement was previously included in our work day. Our time between productivity was filled with simple physical activities like commuting into the office, taking breaks for coffee and water, and walks to meetings and co-worker’s stations.

In their absence, we may need take additional steps throughout our day to be sure that we are moving and stretches our bodies. Some ideas to build more breaks into your day for movement include:

  • Start and end your day with a series of stretches or a short yoga routine.
  • Set an alarm for a movement break every 30-60 minutes. Movement breaks might include stretches, a set of exercises (like sit ups, planks, or push ups), hitting the stairs in your apartment, or even a short walk around your block.
  • Utilize what you already have in your house to maximize movement. A heavy book, canned foods, or laundry detergent can become your weights and kettle bell. Your chair can double as exercise equipment. To complete a chair stand, you simply stand up from a sitting position, then sit down immediately, and then stand up again. You can repeat for 30 seconds or longer.
  • On your next round, mix it up by using your chair for tricep dips.
    Take a real break during lunch. Go for a walk, try a short online fitness class, or take care of the chores at home that get you moving.
  • Take your calls standing up to incorporate extra walking. This will get your blood pumping and brain activity flowing.
  • End your workday with a longer walk. You can think of this as replacement for your typical work commute. This will also help you transition out of work mode, which can be hard when your home is also your office.
  • Get in a movement mindset! Begin to think of ways to add more movement to your day. If you have driven somewhere, park further away. Opt for the stairs instead of the elevator. Eliminate your previous shortcuts.

If working from home is causing you more pain than usual, connect with our team! Neck pain, back pain, headaches, and general stiffness are common complaints from limited movement.

We can help you relieve pain and increase your mobility today. Schedule your next appointment by filling out the form below.


Please fill out the form to request an appointment at our health and wellness center for the service and location of your preference. We try to get back to all requests as quickly as possible. If you need immediate assistance, please call 773-598-4387.

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Your safety comes first: we are operating with heightened safety measures in our clinics and offer telemedicine for those unable to visit in person.