Whether you work from home or work in an office, you understand that sitting down all day can cause pain, especially in the upper back, shoulders, and neck. Not to mention, a sedentary work schedule can cause serious tension in the hip flexors, which leads to lower back pain. At least once during your workday, you feel stiff or achy. Fortunately, there are several desk stretches that can help counteract the harmful effects of sitting all day.

The body does not do well if you remain in a stationary position for an extended period of time. Sitting for too long means that certain areas of the body receive less blood flow. Muscles and joints lose extensibility, which often leads to fatigue, soreness, cramping, and general discomfort. That said, you may not be able to abandon your desk job and avoid sitting altogether. You can, however, alternate between sitting and standing, especially if you have a standing desk. 

How often you stretch while working depends on your body, how you are feeling, and whether or not you are active. If you have the ability to get up and move or walk on your lunch break, you’ll feel a lot better because of the increased circulation. Hopefully the following stretches help relieve any tension you get from sitting at your desk. 

Standing Calf Stretch

Stand upright behind the back of your chair with your feet hip-distance apart and place your hands on the back of the chair for support. Step your right leg behind you and bend your left leg slightly. Make sure that your right heel is touching the ground and your back leg is straight. Lean forward so that you feel the stretch along your right calf. Hold for 15-20 seconds and then repeat on the other leg. 

Chair Hamstring Stretch

Remain standing behind your chair just like you did in the previous calf stretch. Place your hands on the chair and walk your feet back, hinging at the hips to lean forward until your torso is parallel to the ground. Lengthen your back and keep your legs straight, so that you feel a stretch along your hamstrings and upper back. Remain in this stretch for 30 seconds. 

Office Chair Hip Flexor Stretch

This stretch is a bit more advanced, but the relief in your hips is absolutely wonderful. Stand in a split stance, your right foot in front of your left, in front of your chair facing away from it. Place the top of your left foot on the chair and bend your knees to lower down into a lunge. If possible, bring your left knee to the floor and keep your hips squared. Straighten your back and tuck your tailbone, feeling the stretch along the front of your left hip. Remain here for 20-30 seconds before switching legs. 

Seated Back Stretch

Remain in your chair and scoot your butt all the way back in your chair. Widen your feet and point your knees outward slightly. Fold forward and allow your lower back to round and relax. You can touch your hands to the floor, or grab hold of your elbows and hang. Remain here for 30 seconds and then slowly roll back up to the starting position. 

Seated Shoulder Stretch

Sit up straight on the edge of your chair and bring your left arm across your chest. Hook your right hand or forearm just above your left elbow and hug your left arm into your chest without rounding your upper back. Hold the stretch for about 20 seconds and then switch arms to repeat.

Seated Upper Trap Stretch

Sit up straight on the edge of your chair and reach your left hand over your head to place it on the right side of your head. Keep your right arm by your side holding the chair for support and gently pull your head to the left. Think about lengthening your neck, as opposed to just pulling your head to the side and down to your shoulder. Hold for 20 seconds, rest, and repeat one more time before doing the same on the other side.

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Leaving your work at the office is easier said than done. Your employer or coworkers can contact you for work information at any second of the day via email, text, or phone call. This is especially true if you work from home, which is more common than ever. In fact, a survey from 2023 found that 35% of people who held jobs that could be done remotely worked from home all the time in 2023, versus 7% before the COVID-19 pandemic. 

When Did People Start Talking About Work-Life Balance?

Within the last 10 years, there have been significant changes to work culture, and that is especially true within the last two to three years. The idea of a work-life balance is a novel concept, though. Psychologists have been conducting research on this topic for decades in order to figure out what makes people happy. Through their research, experts hope to better understand which environments enhance overall mental health. 

Ideally, you don’t want to live an unproductive life, but you also don’t want to burn out at work. How do you then find fulfillment at home and at your job? In the present day, work overload is more widespread, and to be honest, worse than ever before. This is because you are faced with 24/7 connectivity, which is why establishing boundaries and expectations is paramount. Both employees and employers have not taken a step back in this regard. People have changed the way they work and live life, so the key is to figure out how to adapt to this change and balance your work and personal life. Work is everywhere, but the following tips may help balance work with home life. 

Make Time For Yourself During The Work Day

Incorporating some time for yourself on a daily basis, even for 10-15 minutes, can make all the difference. This is a little easier to do if you work from home, but it’s also possible if you hold a regular office job. During that free time, you can take a walk around the block on your lunch break, meditate for 10 minutes, or do any activity that makes you happy. Most employers won’t mind if you take a short break, so long as you get your work done. 

Use Technology In Smarter Ways

Sure, willpower plays a role in checking your many devices, but you also have to make your technology work for you. The brain gets a little boost of excitement with every notification, though, even if it is a text from a friend, an invite from your boss, or a marketing email. You need spaces where you don’t, and physically cannot, check your phone, tablet, or laptop. Enforce this norm by not having phones during your meals, during family time, or during meetings. Limit your social media activity to scheduled times during the day, even if that means putting a time limit on the amount of time you get to view certain apps. Technology is not bad, but your habits are. 

Try To Find A Job That Aligns With Your Values

Although you need to draw a line in the sand between your nine-to-five and your personal life, establishing your work-life balance is also about aligning your work with your personal values. One study from 2022 found that better job quality, including security, salary, and satisfaction, led to better physical and mental health. Another study found that doing a job that aligned with personal values was associated with increased well-being the following day. When you engage in a job that aligns with personal values, you enhance your career satisfaction. That alignment also leads to a better sense of purpose, motivation, and overall fulfillment. 

Establish Boundaries

Everything in life requires boundaries, from relationships with friends and family to your work and home life. Enforcing boundaries that your employer and employees respect is a hurdle not everyone jumps over. If you work remotely and no longer have a commute, you have to find a routine to fill that time. For example, take your dog for a walk before you start work, or close your computer at a certain time when you have to feed cats or get children from school or after school activities. Schedule a workout once you clock out to separate the close of your work day and the rest of your evening. 

Don’t Mistake A Flexible Work Schedule For Full-Time Availability

Working for a company that allows flexible hours does not mean that you have to make yourself available 24/7. If you leave the office at 3 p.m. for an appointment, maybe your employer lets you make up the hours you missed from home. That doesn’t mean that you have to work all night or do more work than what is required of you. Establish what your colleagues and boss expect from you! Don’t reply to an email at midnight, either. Developing the expectation that you are always available can make it hard to separate your work life from personal life. Plus, it gives people the wrong idea about your availability.

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It’s estimated that about one in four U.S. adults sits for longer than eight hours every single day. This sedentary way of life is not only detrimental to your physical health, but also your mental health. It can be intimidating, overwhelming even, to schedule an activity or gym session in an already hectic day, though. That’s why it’s integral to bring the movement to you! 

Entrepreneurs, students, parents, and commuters alike may not always have the luxury of fitting a workout into their day. A spin class, CrossFit session, or anything of the like isn’t the only way to move, though. The classic saying is, “Any movement is better than no movement.” Small activity breaks go a long way in enhancing your physical and mental well-being. During the holidays, you can contribute to your activity efforts by engaging in things that involve movement. Skiing/snowboarding, touring zoo lights, visiting botanical gardens, and more all involve movement and are great ways to stay active. Continue reading to learn about more ways to be active during everyday life.

Walking Meetings

As long as you don’t need a projector screen or white board, this is a viable option. One-on-one meetings make this option even easier. Well, that applies to people who still work in the office. A large percentage of American adults continue to work from home, so a phone meeting during a walk around the neighborhood may be a great option. Not only does it incorporate exercise into your day, but it also gives you a break from the screen!

Sit On An Exercise Ball

If you haven’t joined the standing desk revolution and still sit in a regular office chair, it’s time to change it up. Swap out that dull office chair for a stability ball. Sitting on an exercise ball can help reduce back pain by improving posture. Additionally, you have to engage your core to maintain balance while working. 

Commercial Exercise Breaks

It’s safe to say that most people opt for streaming services these days, but some people still watch regular television, which has commercials. Well, some streaming plans have commercials, too. Get your butt off the couch and incorporate squats, lunges, planks or burgess during commercial breaks. Click here to learn about the best exercises to do while watching TV. 

Take The Stairs

This may be a boring tip that you’ve heard countless times, but it’s a recurring suggestion for a reason. Whether you’re shopping in a mall, heading up to your apartment, or arriving at the office, you have the opportunity to take the stairs. Walking up stairs is an excellent cardiovascular exercise that also helps to build lower body strength. If you make it up the stairs with time to spare, do some calf raises on the top step for extra points!

Have More Sex

Yes, folks, this is a real suggestion that should hopefully excite some of you. In addition to spicing up your love life, having sex more frequently can help burn more calories. According to some research, men can burn about 4.2 calories per minute during sex, while women typically burn 3.1 calories per minute. It’s not the same as going on a run, but you can definitely work up a sweat!

Try New Activities

Not everybody thrives in the gym, but there are other ways to stay active. Have you ever wanted to learn the tango, jiu-jitsu, or archery? It’s never too late to pick up a new skill and challenge yourself. You’ll find that many things you’ve always wanted to do involve some sort of exercise. 

Do Outdoor Chores On Your Own

If you have the funds available, it’s much easier to hire gardeners to rake leaves, trim trees, pull weeds, and mow the lawn than to do all of that yourself. You probably broke a sweat just reading about all of those outdoor chores! The leaves are definitely falling and littered all over the ground. Turn it into a fun family activity and get the entire household involved. Assign everyone a specific task and don’t get mad if a leaf-throwing fight breaks out. Embrace the fun!

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The United States continues to relax COVID-19 regulations, but some businesses still have employees working from home. With laptop or desktop at the ready from a makeshift office space, people put in their long work hours. Some get distracted by screaming children, while others relish in quiet isolation. One common denominator is that many people who work from home do not have the best ergonomic setup. 

What Are Ergonomics?

Ergonomics affect every single person on the planet. You don’t have to be an ergonomics expert to understand a few basic principles. The most important thing to grasp is that ergonomics is a scientific discipline that is concerned about human interactions with a specific system. The most common one, for example, is how a human interacts with a workspace. The goal is to optimize overall well-being and body performance, specifically referring to anatomical, biochemical, and physiological functions. 

Workplace ergonomics are designed to build a healthier workspace. Many people continue to work from home, but they don’t have the same setup that work offices provide. Not everyone has an allocated office space with an ergonomic chair that encourages correct spinal positioning. Some office chairs provide lumbar support to reduce lower back pain and the risk of sciatica. Working from home has reduced ergonomics in the workspace, but there’s no need for the body to suffer.

You can easily improve ergonomics in your home workspace. There’s no need to suffer through forearm or wrist pain, shoulder pain, neck pain, lower back pain, or carpal tunnel syndrome. Many positions, especially those that can operate from home, involve static positions and poor posture. This article aims to help you correct these mistakes for optimal ergonomics at home. You’ll find five helpful tips below. 

Create A Dedicated Workspace

Claim a workspace in your home and make sure that you can set up your computer on a desk or table. Working on a couch or bed for long periods of time can cause severe neck and lower back pain. Put a chair in front of your work station and create some lower lumbar support with a cushion or pillow. If you have to take calls on the phone, use headphones or speaker phone so as to not kink your neck to the side. 

Pay Attention To Your Arms

Admire how beautiful they are. That’s not really what this tip is about, but appreciate your arms every now and again. According to health experts, it’s best to keep your arms by your sides with your elbows bent at a 90-degree angle. If your chair has armrests, adjust them so that your shoulders feel relaxed when you rest your elbows on them. If your armrests cannot adjust and they are uncomfortable, flip them up or remove them. 

Follow The 20/20/20 Rule

For the sake of your eyes, it’s best to not stare at your screen for all hours of the day. To help maintain healthy vision, avert your eyes from the screen after 20 minutes of work. The 20/20/20 rule is very simple: after 20 minutes of computer work, look at something for 20 seconds that is 20 feet away. Don’t look at another screen that’s 20 feet away, though. Doing this every 20 minutes helps to relax eye muscles to reduce overall eye strain.

Get Up And Stretch

If you’re working from home, it means you have the luxury to get up and stretch in your own space. There won’t be strange looks from coworkers! For optimal spinal health, it’s best to get in the habit of standing up and stretching every 30 minutes or so. You can shake it out or engage in a five-minute stretch session. The main muscle groups to focus on include the shoulders, wrists, hips, back, neck, chest, and legs. Not only does stretching help you avoid tension, but it also encourages healthy circulation. Click here for great desk stretches.

Support Your Lower Back

One of the most common symptoms of a sitting at a desk all day is lower back pain. Some people find that standing desks are beneficial, but not everyone wants to invest in a standing desk. Not everyone is comfortable standing, either. Additionally, people may not have the space for one at home. If you want to support your lower back in your desk chair, make sure that you press your buttock firmly against the back of the chair. Many people sit at the edge of the chair and end up slouching. Roll up a towel or place a cushion behind your lower back. This creates a natural arch that prevents you from slouching forward and straining your neck, back, and shoulders. 

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Some companies stand by their commitment to have employees work remotely until the United States achieves herd immunity. Other companies have already started welcoming employees back to the office. Some people never left the office, save for the initial months of the pandemic. If you are just about to head back to the office, though, you may need a few pointers to ease your transition back into office life. 

Being back in the office is going to feel different. People have been working from home for over a year, isolated in their own worlds. There are those who thrive in solitude and productivity skyrockets, but many people prefer an office setting. Not to mention, leaving the house and separating work life from home life can help improve mental health. 

Returning to the office is inevitable and we cannot live in fear for the rest of our days. Some offices may implement safety rules, such as mask wearing and mandatory temperature checks upon entry. Please understand that each workplace environment will handle the return to office life differently. In case you feel like you need a few tips to coach you back into succeeding in the office, we’ve got you covered. After you read this article, there’s no chance of you showing up to work in pajamas with your pet. 

Communication Is Essential

Communication is an essential part of any successful business, but now more than ever as people return to the office. Employers will more than likely hold active discussions about the return to office life. The idea is to inform everyone of new safety protocols to ensure that everyone remains healthy and safe. If you feel that fellow coworkers or managers fail to implement proper safety measures, consider communicating those concerns to them. Additionally, don’t be shy about approaching coworkers to voice your concerns. Keep in mind that we are all emerging from strange times and it may take a couple months for the transition to feel normal. 

Ease Your Way In

Normally, our suggestion is to dive in the deep end headfirst, but this is different. Wade into the waters if office life slowly. Going from working remotely to 100% office work will be jarring and potentially overwhelming. If you are uncomfortable with transitioning to full-time office work, ask your employer if you can gradually transition to office life. You may even need to be at home for a couple days a week, depending on children’s schedules. This goes back to communication! Working from home one or two days per week may help you transition to 100% office work more smoothly. 

Focus On The Positives

A lot of people enjoyed working from home, simply because they had everything they needed, when they needed it. Working in pajamas from the bed was a thing! That model of work is slightly different than sitting at a desk and dressing up, but there’s no need to view that as negative. If you have a constant negative outlook about returning to the office, the transition will be horrendous. Try to focus on the positives in your new office schedule. Perhaps you have a new manager who engages with everyone in a creative and encouraging way. One topic of focus could be accountability. Many people struggled to work from and it was hard to complete projects with them. Being back in the office can encourage that communal effort that could not happen in your own home. Plus, the office life may even make you more accountable and ahead of schedule!

Limit Your Distractions

For some people, one of the attractions of remote work was limited distractions. There were no ringing phones, workplace conversations, loud typing, or general office chaos. As you head back to the office, it may be difficult to find a healthy workflow. This is perfectly acceptable in the initial transition. If you have the luxury of an office door, shut it if you need to so that you can focus on producing quality work that’s free of distractions. If you don’t have your own office, consider purchasing noise-cancelling headphones so you can block external noise. This may be the key to improving focus in the office. 

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People tend to belong to two camps when it comes to time. Some people have all the time in the world and can’t seem to get anything done, while others seem to fit an impossible schedule into a single day. There’s no escaping the fact that there are 24 hours in a day, which can often feel like not enough time. The key to unlocking the ability to slow the clock and fit more into each day is knowing how to manage time. 

Efficiency is a skill that seems unattainable, but it’s very easy to achieve. You don’t have to sacrifice a rabbit or promise the name of your first-born to the gods in exchange for successful time management. The solution is to have a plan. That sounds too simple, but a to-do list helps you stay on top of everything you need to do. The biggest mistake you can make is to put too much on the list. For starters, narrow your list down to three or five priorities you want to take care of daily. The visible reminder of a to-do list allows you to cross things off, which makes you feel accomplished. 

The to-do list is a great first step, but there are other things you can do to master your time. Become more adept at managing your time by implementing the following tips. You’ll be able to manipulate time in ways you never thought possible!

Plan Ahead

This is everyone’s dream, but it’s often hard to turn this into reality. When you try to make a plan in the morning, you spend unnecessary time and effort working out what you need to do for the rest of the day. Don’t wander aimlessly through the morning; rather, start each morning with conviction by making a plan the night before. Take the last 15 minutes of your work day to organize your desk, compose notes for the coming day, or draft a couple emails. You’ll accomplish multiple tasks in the office, or while you work from home, as soon as you start. 

Stop Multitasking

Multitasking is a skill in and of itself, but it doesn’t always make you the most productive person in the world. If you already experience difficulty managing your time, the last thing you should do is tackle several things at once. More often than not, multitasking is harmless, except for when you have a deadline. Listening to a podcast while cleaning is harmless. Checking Instagram, working on a presentation, listening to Spotify, and sending emails detracts from your work. Focus on completing one task at a time and you’ll find that you are able to accomplish more things throughout the day. 

Set Deadlines

Now, focusing on a single task is wonderfully sound advice, but you can’t spend your entire day only doing one thing, especially when you have more on your plate. People say that work will expand to fill the time you have available. That means that you could spend all day working on one thing if you don’t have a deadline. Studies show that having a time restraint keeps you more motivated to complete the task and beat the clock. Set time limits and you’ll find that you can complete more tasks.

Make A Distraction List

Everyone gets distracted at different moments during the day. Some people get sucked into the Instagram vortex during a workout, while others lose themselves in an Amazon shopping spree during work hours. If you want to manage your time, there’s no room for distractions. When you are completing a task and pull away to indulge in a distraction, make a note of it and write it down on your distraction list. If you’re typing in Word and then go to check your email, make a note of it. A distraction can be as simple as a random thought! Write down whatever distracts you so you can think about it later once you finish your work. 

Find Solutions, Not Problems

When you encounter a situation, no good comes from a negative outlook. It’s important to put everything in perspective and focus on finding a solution to the problem. Whether it’s resolving an argument or fixing a mistake, try to understand both sides of the equation to develop a solution that benefits all parties. When you start attacking problems with this mentality, you’ll be able to spend less time on the problem! 

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The inability to fall asleep is both frustrating and irritating, yet it is something that many people have faced during the pandemic. The novel coronavirus, political unrest, and the uncertainty of the future take center stage, while rising rates of insomnia fly under the radar.

Sleep is integral for people to maintain overall wellness, as it helps the body recover. A healthy sleep/wake cycle contributes to reduced inflammation, improved cognitive function, decreased rates of depression, and healthier immune function. Millions of people dealt with insomnia prior to COVID-19, and the numbers have only increased within the past several months. In fact, a March 2020 statistic revealed that prescriptions for antidepressants, anti-anxiety medications, and anti-insomnia medications increased 21% from February 2020.

Is COVID-19 To Blame For Ruined Sleep?

This entire situation has major economic, social, and health impacts for everyone. Whether you are a frontline worker, essential worker, or surviving on unemployment, the combination of COVID-19, isolation, and heightened stress can affect your mood and sleep. At the same time, people should also take ownership for their sleep troubles.

Some people abandoned regular habits during quarantine, throwing their bodies out of whack with improper eating times, sleep schedules, and lack of routine. Additionally, the constant involvement with the news and other forms of media is mentally draining. People became overwhelmed, worrying if they cleaned properly, if they had enough toilet paper, or wondering if they were exposed to the virus.

People will always do what they want, eat what they want, and sleep when they want, no matter the consequences. It’s unfortunate, but it’s the truth. Sometimes, we need to take a step back from the goings-on of the world to realize that our health is not right. If you are going to bed at 4 a.m. and waking up at 8 a.m. on a regular basis, how can you expect to remain healthy? It’s natural to experience anxiety and insomnia, but you don’t have to let these conditions dictate your sleep pattern. You can take control of your sleep!

How To Sleep Better During COVID-19

Do Not Read The News Before Bed

If you don’t want to slide into the downward spiral of a sleepless night, avoid all the news before bed. In fact, take it a step further and avoid screens altogether. The blue light from electronics can suppress the production of melatonin, a hormone that regulates your sleep and wake cycle. Social distancing, however, has forced people to spend more time on their phones, laptops, or computers. They want to feel involved with the world, and they get sucked into the news wormhole in the process of communicating with friends online. It’s good to stay informed, but you also need to protect your mental health. There’s no reason to get a late night fix of news before you lay your head to rest.

Naps Are A No No

If you are out of work or simply taking the day off and staying at home, it’s easy to succumb to the power of naps. They seem so harmless, but they are trying to impair your ability to fall asleep at night. A 20-minute mid-afternoon nap is harmless, but sleeping on the couch for hours in the middle of the day can affect your sleep schedule. Avoid naps and focus on a healthy eight hours at night.

Ease Off The Sauce

Unfortunately, many people found solace in alcohol during the pandemic. Alcohol sales skyrocketed, in part because people wanted to self medicate and sleep better, but also because bars shut down. A drink or two may help you slip into sleep, but it can have an alerting effect on the body as you begin to eliminate it. Drinking before bed can cause you to toss and turn at night, and you’ll undoubtedly be up to urinate at least once or twice. If you do drink, consume moderately and stop drinking three hours before bed.

Stay Active

Laziness set in during the pandemic. Some people stayed motivated to maintain their daily workouts, while others let lethargy take over. You don’t need a home gym to stay active. While you may not have weights to throw around, walking, jogging, biking, yoga, and bodyweight exercises can help you burn calories, energy, and anxiety. Exercise is a great way to combat stress, depression, and anxiety, and it also exhausts the body, contributing to better sleep.

Your Bed Is For Sleep

If you are working from home, make the distinction between your workspace and your sleep space. The bed should only be for sleep and sexual relations. There’s no need to type daily reports or design graphics while sprawled out on the bed. Work from home does not mean work from bed! Blurring the lines can make it difficult to fall asleep when it comes time to do so.

Find Something Relaxing To Do Before Bed

No, this does not mean playing Candy Crush on your phone. Reading a book, listening to calming music, taking a hot bath, or meditating are excellent relaxation techniques. Often times, people who follow guided meditation videos geared towards better sleep experience positive results. Give it a shot!

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What happens when you stay at home all day, surrounded by food, with nowhere to go? You gain weight, plain and simple, especially if you aren’t engaging in at-home workouts. The coronavirus affected the global population, from both health and economic standpoints. On top of the rising number of COVID-19 cases, one thing holds true: the quarantine 15 is no joke.

What Is The Quarantine 15?

The quarantine 15 is based off the fabled freshman 15, which explains the 15-pound weight gain during a person’s first year of college. The classic college caffeteria has buffet style meals for breakfast, lunch, and dinner, but this has changed in most colleges to limit food waste. This bountiful spread of never-ending food causes people to gain weight, and the same thing happened to people, who were instructed to stay home for months as a result of COVID-19. For most countries and states, quarantine is over, but those 15 pounds have not gone anywhere.

Why Did COVID-19 Lead To Weight Gain?

One of the primary factors that contributed to weight gain during safer-at-home orders was the lack of routine. A high percentage of people could not work, and sleep schedules, diet, daily routine, and exercise regimens came to a halt. Others evolved with the changing times, but the ease and comfort of being at home contributed to some “COVID curves.” Additionally, the stress and panic surrounding COVID-19 led to unhealthy eating habits. The panic buying of non-perishable foods, which are inherently unhealthy, created poor eating habits as well.

How The Full Body Cleanse Can Help

Unlike other cleanse programs that only address the colon and give the user the illusion of cleansing, the Full Body Cleanse targets all the primary organs and systems in the body. The herbal supplements work to cleanse these areas of the body, while simultaneously providing them with much needed nourishment. The average American accumulates a lot of toxins via diet, and these toxins can impair the proper function of the body’s organs and systems. This can lead to waste accumulation, which contributes to weight gain. If you aren’t eliminating waste, you’re gaining weight!

Routine Is Paramount For Weight Loss

COVID-19 generated the perfect storm for people who already struggled with weight loss. Gyms closed, work from home became the norm, parks closed, and the fear of going outside got in the way of regular exercise habits. For those with children, parenting and schooling from home drained out your energy. With no fuel left in the tank to care for yourself, it’s easy to see why the quarantine 15 became a real thing.

The Full Body Cleanse provides you with the necessary routine that can help you hit the reset button on your health. By focusing on a plethora of raw fruits, vegetables, and raw nuts and seeds, you eliminate all the unhealthy treats and foods that contribute to weight gain. Combine this nourishing diet with the 100% plant-based herbal supplements and that accumulated waste begins to leave the body.

When Can You See Results?

This varies from person to person, but most people feel the difference within the first week of cleansing. When you start feeling better, lighter, more energetic, and healthier, you want to continue on that path. Yes, the Full Body Cleanse differs from what most people are familiar with, but a drastic change is necessary to open your eyes to the mistakes that led you to gaining weight.

It’s time to say goodbye to those “COVID curves” and get your body in a healthier state. If you do the Full Body Cleanse, tag us on social media in your transformation pictures so that we can see your results! Dherbs is a family and we want everyone to succeed and be healthy!

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Working from home has its challenges, but it also presents numerous opportunities. The plus side of working from home is that you inhabit your own space. The downside to working from home is that you can get too comfortable in your own space, and lose the distinction between work life and home life. Rather than parking your butt on the couch to watch a show during your lunch break, get more out of your lunch breaks while at home.

You have the opportunity to make your lunch break so much more than one episode of your favorite show. Some people take a different route and decide to keep working through their lunch break. It is important to make a distinction between your work and break times to maintain mental and physical health. Since some people may be working from home for an indeterminate amount of time, learn to elevate those work from home lunches.

Pump It Up

Gyms aren’t open everywhere, so what better way to break up your work life than with a quick at-home workout? Not only does this break up your sedentary lifestyle, but it also helps to give you a break from the screen. From yoga poses and jogging to strength training and dancing your heart out, the sky is the limit for working out on your lunch break. Exercise outside to absorb some wonderful vitamin D! If getting sweaty on your lunch isn’t appealing, stretch it out so that you maintain mobility and decrease tightness from sitting all day.

Go Outside

It’s easy to get antsy, worked up, or even claustrophobic when you are in your house all day every day. Break up the routine by going outside on your lunch. Not only does this help you absorb immune-boosting vitamin D, but it also helps reduce stress levels. A walk around the block involves fresh air and sunshine, two things that contribute to a balanced mental state. You may also find that a lunchtime walk improves your focus when you return from your break.

Take A Power Nap

Some people can’t lay their head to rest in the middle of the day, but others find that it contributes to more productivity. Make sure that you only nap for 20-30 minutes, as anything longer can make you groggy for the rest of the day. The rules of power napping are:

• Don’t change into your PJs
• Don’t crawl into bed and get cozy under the covers
• Only nap where you don’t sleep at night (the sofa, day bed, or comfy chair)
• Close the curtains, dim the lights, and set a timer to wake up

Meditate

Exercising and venturing outside the house can help you unplug from work life, but sometimes meditation is the right activity to recharge the batteries. It’s always beneficial to incorporate mindfulness into your daily life, and this is easily done through meditation. You can use guided meditation or you can sit in a quiet, comfortable area of your home and meditate for 10-20 minutes. Try to focus on your breath and let your thoughts wash in and out like waves on a beach.

Step Away From The Desk

At the bare minimum, please leave your workspace during your lunch break at home. Go cook yourself a nice meal, since you have that luxury, or make your way to a lounge chair and open a book. Stepping away from the workspace helps you clear your head, creating balance in your life. If you can step away from your workspace and incorporate some of the tips mentioned in this article, that’s even better.

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Staying at home may prevent the spread of coronavirus, but it can also be harmful to the body, especially if you are working from a makeshift desk with children or pets running amok. Safer at home laws have forced the vast majority of office workers to work from home, but we’re estimating that most people don’t have ergonomic chairs that support the natural curve of the spine. As a result, most people experience back pain, joint stiffness, or a sore neck.

The problem with working from home is that most people haven’t invested in desks or supportive office chairs. Why would they need to do that? Nobody envisioned that they would be working from home for an indeterminate amount of time! The real problem is poor posture, because slouching creates a c-shaped curve that elongates or shortens neck and middle-back musculature.

You may think to yourself, “Wait a second…I’ve been doing at-home yoga classes every day. Why aren’t they helping me?” The reason for this is because the body is not designed to remain in the same position for hours on end. The yoga is beneficial, but ergonomics consultant Karen Loesing says that the key is to break up the day with stretching, different postures, or walking. You don’t have to contort the body into advanced yogi positions ever hour, but you will benefit from the following stretches.

Overhead Reach & Latissimus Stretch

If you feel tight along your sides just beneath your armpit, this stretch will be greatly beneficial. It helps to elongate the muscles and open the sides. Sit up straight in a chair and extend your right arm overhead. Slowly reach to the opposite side until you feel a stretch. Hold for 10-30 seconds and then return to center. Repeat on the other side.

Neck Stretch

That pain in the back of your neck can be very irritating, not to mention it can distract you from your work. Stand up straight with your feet hip-distance apart. Slowly drop your chin to your chest, take a breath, and then tilt your head back until you are looking at the ceiling. Do this 10 times. You can then tilt your head from side to side to stretch the sides of your neck.

Hamstring/Lower Back Stretch

This stretch helps to loosen any tension areas in the lower back and tightness in the hamstrings. Start in a standing position with your feet hip-distance apart. Hinging at the hips, slowly fold forward until your forehead is by your thighs. Let your hands fall to the floor. If you cannot do that, you can support yourself by putting a chair in front of you or resting your palms on the thighs. Ideally, you should hang in this position for 30 seconds.

Hip And Knee Stretch

The best way to execute this stretch is to lie on the ground and go through the motion. Alternatively, you can sit in your chair and it will still be beneficial. If you sit in the chair, scoot your butt to the edge and lean your upper back against the backrest. Keep your left leg extended while you hug your right knee into your chest. Hold for 10-30 seconds before switching to the other side.

Shoulder And Pectoral Stretch

You can do this stretch sitting down, but we advise standing up to do it; because you are always sitting, after all. Stand upright with your feet hip-distance apart. Interlace your fingers behind your back near your tailbone. Push the chest outward, raise the chin, and roll your shoulders back. Hold this pose for 10-30 seconds.

We hope these stretches help to increase mobility and keep you from getting stiff while working from home. Best of luck and stay limber!

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