How to look after yourself this RMCO

Frederick Khoo advice for work from home professionals

 

Tips from a physiotherapist on how to look after yourself this RMCO

Warning: 
This guidance is intended for people in self-quarantine without any symptoms or diagnosis of acute respiratory illness. It should not replace medical guidance in case of any health condition.
 
The recent spikes of the COVID cases in Malaysia have prompted fresh fears among employers here in Malaysia, coupled with the announcement of the RMCO being extended to 31st of Dec for 2020. Many companies are currently following the lead of US companies who have announced an extension on the WFH policy to possibly last until next year, for example with its Malaysian branches KPMG have announced a rotating shift of 2 days a week in the office, and the rest spent as work-from-home (WFH).
 
But these measures are forcibly imposing a harsh change in the wellbeing and mental health of all employees, despite it being for the greater good. Employees are reporting greater levels of anxiety, depression, and loneliness due to lack of social networks and structure from a study done by Swiss company IWG. You may also be suffering from Sick-Building-Syndrome

Staying at home, leading a sedentary lifestyle, being unmotivated to exercise can lead to a compounding negative effect on our bodies, especially as we are more vulnerable now than ever. Stiffness in joints, neck and shoulder cramps, and lower back pains are some of the most common injuries reported. We’ve asked Precise Rehab’s co-founder and physiotherapist Frederick Khoo, on what could be done to combat these WFH dangers.
 

Take frequent breaks

Move, stretch, walk to the cupboard, make yourself some coffee. Its not simply sitting in place, it’s also standing in place for too long that will cause harm. Make it a habit to stand up and pace around the house, and try to work some exercises like below if you find yourself growing more and more distracted.
 

Stretch frequently

Move, stretch, walk to the cupboard, make yourself some coffee. Its not simply sitting in place, it’s also standing in place for too long that will cause harm. Make it a habit to stand up and pace around the house, and try to work some exercises like below if you find yourself growing more and more distracted.
Body Stretch
  1. Face the wall
  2. Bring your left leg up and bend your leg towards you, placing your knee on the wall
  3. Stretch your body forward and hold the position for 20 seconds
  4. Push your body up and down for 10 reps
  5. Repeat Steps (2) to (4) for the other side
 
 
Hamstring Exercises
  1. Extend your right leg out and keep it straight with the heel pressed against the floor
  2. Bend forward and touch your toes with both hands and hold the position for 20 seconds
  3. Repeat Steps (1) to (2) for the other side
Leg Exercises
  1. Face the wall
  2. With your back facing the wall, bend your right leg upwards so that your foot rests on the wall
  3. Stand up straight, tighten your abs and make sure you feel the stretch on your right upper thigh. Hold the position for 20 seconds.
  4. When you’re done, extend both arms upwards, squeeze your abs and arch your back before bringing your arms back down. Repeat this movement for 10 reps.
  5. Repeat Steps (2) to (4) for the other side
 

The key to prevention is consistency in exercise

However Frederick Khoo would like to point out that this is not supposed to be a one-off exercise routine just because of MCO. He cites that he has gotten many patients even before lockdown that suffer from postural problems, from children to adults. As everyone is different, he recommends having a professional physiotherapist have an inspection before recommending a sustainable long term solution for one’s body. It is rather common to actually enlist the help of a health and safety officer or a trained physiotherapist to conduct workplace assessments and to outfit offices with ergonomic furniture to reduce occupational hazards surrounding the office workspace. He also generally cautions blindly following Youtube workout routines, as it’s possible to hurt oneself if you are not prepared.
 
The current lack of knowledge surrounding ergonomics is not new, but is becoming increasingly more important as we grow more aware of how ergonomic factors can impact productivity once we are removed from it. It’s why Precise Rehab recommends Ergoland’s ergonomic products to its patients, that after their treatment, their bodies will still have protection and care.
 
"As practitioners who believe in evidence based practice, we believe that incorporating good ergonomics with an active lifestyle and movement awareness will help to improve the quality of life. Besides that, Ergoland has been one of the pioneers and trusted distributors of ergonomic products over the years. "

Thank you Frederick Khoo for trusting and recommending us, it means a lot to us coming from a certified physiotherapist. If you would like to know more about Precise Rehab, click here. If you would like to know more and receive a free consultation about your home/workplace ergonomics, click here! Or contacts us at +603 7732 7671 / +6016 221 3234, or visit us at one of our locations in 1Utama or Queensbay Mall!

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