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What we’ll cover
  1. Regular movement
  2. Check your set up
  3. Daily exercise routine
  4. Heat packs for mild aches and pains

How do you stay fit working from home?

2020 has been a challenge for most, with working from home becoming the new norm and exercise becoming a welcome change of pace to break up the day. With the current pandemic forcing workplaces to shut down their offices and shared spaces, many people are finding themselves at home, on a computer, in a new environment, for up to 10 hours a day. These circumstances are proving to be the perfect combination of ingredients for creating an increase in general neck, shoulder and back pain.

Our physiotherapist Michael Scardamaglia identifies the best ways to stay fit and prevent pain whilst working from home. The answers are relatively simple and can be done with just a few minor tweaks to your daily routine.

Regular movement

Remaining in the same position for a long period of time is what we call ‘sustained postures’ in the physio world. Sitting in a sustained position means our small postural muscles around our spine are working overtime to keep you upright, but eventually these muscles reach a tipping point where they are just too fatigued to continue on, resulting in those little aches and pains you can experience

The main point here is to set an alarm every 30mins to 1hr; a gentle reminder to get up, go outside, walk up/down the driveway and have a quick stretch to give these postural muscles a chance to relax.

Check your set up

In short, your desk setup should tick the following boxes

  • Feet flat on the floor
  • Monitor raise to eye level
  • Keyboard at elbow level
  • Sitting back in the chair
  • Shoulder blades against the back of the chair

To learn more about setting up your home office, click here.

Daily exercise routine

Completing a daily exercise routine will do wonders for you both physically and mentally. This doesn’t mean you have to smash out a run or swim everyday, it could be as simple as walking, pilates/yoga at home, strength and mobility work and cardiovascular exercise

An easy way to do this is to plan your days/weeks out and set aside 30 minutes per day to get this done. An example program you may complete could be as simple as the following

  1. Walk 15mins
  2. Squats x20
  3. Push ups (knees on or off ground) 2×10
  4. Thoracic extensions over a foam roller x10
  5. Crab walks for glute activation x20
  6. Paloff pressing for core control x15 each side

Heat packs for mild aches and pains

If you are experiencing some small aches and pains, heat packs are a fantastic way to give you some temporary relief when you’re in the zone and need to power on. Keeping in mind though that this is only a temporary relief and will be maximally effective if you are completing the previous 3 steps to keeping you fit to work from home.

To summarise this for you, we basically want you to keep active and moving throughout the day, because our bodies weren’t designed to stay still for too long and will reward you for the little bits of TLC you give it throughout the day. Simply follow these 4 steps to ensure working from home doesn’t leave you with aches and pains that distract you from your work.

For further questions or advice on the best way to stay fit at home, please don’t hesitate to contact our team or book online today.


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Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

You Deserve to Feel Good.

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