Work From Home Series

Most of us don't have a full office set up in our homes. The majority of people are working from dining room tables and sitting in uncomfortable chairs all day. Biofunctional Health Solutions wants to contribute to your musculoskeletal well being during this time. Feel free to use these simple at home processes to help keep yourself going while you work from home.

Upper Region Warm-Ups

By Everett Johnson |
Tricep-Stretch

Day 28: Tricep Stretch

By support |
piriformis-stretch

Day 27: Piriformis Stretch

By support |
shoulder-friction-massage

Day 26: Shoulder Friction Massage

By support |
Forearm-Stretch

Day 25: Forearm Stretch

By support |
Spine-Stretch

Day 24: Spine Stretch

By support |
Foot-Massage-Golf-Ball

Day 23: Foot Massage- Golf Ball

By support |
Upper-Back-Lacrosse-Ball

Day 22: Upper Back- Lacrosse Ball

By support |
upper-back-foam-roller

Day 21: Upper Back Foam Roller

By support |
Low-Back-Lacrosse-Ball

Day 20: Low Back- Lacrosse Ball

By support |
Glute-Foam-Roll

Day 19: Glute Foam Roller

By support |
Hip-Flexor-Stretch

Day 18: Low Back-The Hip Flexor Stretch

By support |
Hamstring-Stretch

Day 17: Low Back-The Hamstring Stretch

By support |
Glute-Bridge

Day 16: Low Back-The Glute Bridge

By support |
Superman

Day 15: Low Back-The Superman

By support |
Cat-Cow

Day 14: Low Back-The Cat-Cow

By support |
scapula-push-up

Day 13: Scapula- Wall Push Up

By support |
Shoulder-Pendulum

Day 12: Shoulder-Pendulum Swing

By support |
Pec-Stretch

Day 11: Pec-Stretch

By support |
Neck-Lat-Flexion

Day 10: Neck-Exercise Lateral Flexion

By support |
Neck-Lat-Flex-Stretch

Day 9: Neck-Stretch Lateral Flexion

By support |
Neck-Exercise

Day 8: Neck-Exercise

By support |
Neck-Massage

Day 7: Neck Massage

By support |
Upper-Back-TPs

Day 6: Upper Back/Shoulder Triggerpoints

By support |
Neck-TPs

Day 5: Neck Triggerpoints

By support |
Neck-Stripping

Day 4: Neck- Muscle Stripping

By support |
Neck-Chin-Tuck

Day 3: Neck- Stretch/Exercise

By support |
Neck-Flexion-Stretch

Day 2: Neck Stretch

By support |
Day 1: Posture Break

Day 1: Posture Break

By support |

Day 28: Tricep Stretch

The tricep muscle is located on the back side of the arm and works to extend or straighten the elbow joint. It is typically described as one muscle unit with three different heads, long, lateral and medial. In everyday activity we need this muscle to maintain the balancing act with the biceps muscle on the … Read more

Day 27: Piriformis Stretch

The piriformis is a muscle located deep to the large gluteus maximus muscle. It is charged with helping to stabilize the hip joint as well as lifting and rotating the thigh away from the body. When this muscle has an issue it is likely to cause some serious feeling issues. Severe issues involving the piriformis … Read more

Day 26: Shoulder Friction Massage

Moving back to the shoulder today we tackle one of the more common sore and tired areas of our upper body, the back of the shoulder. Just like the neck and upper back this area resists a lot of strain in the form of forward flexion, especially since we all have a tendency to round … Read more

Day 25: Forearm Stretch

Today’s activity is for the forearm. We are going to stretch the front side of the forearm. This compartment is very busy. We use the muscles in this compartment to help us bend the wrist and fingers. The median and ulnar nerves are also mixed in with the muscles of this compartment too. This stretch … Read more

Day 24: Spine Stretch

Today is a stretch day and our focus is on the spine. This is one of my personal favorites to do. It really feels like everything around my spine is relaxing when I do it. The idea here is to move slowly, get into position slowly and go as far as you can comfortably. We … Read more

Day 23: Foot Massage- Golf Ball

A surprise change to end out the week. Today we move to the foot. Some people experience some ache in their feet after sitting for long periods of time or after waking in the morning. This is typically referred to as plantar fasciitis. The golf ball is very good at allowing us to hold firm … Read more

Day 22: Upper Back- Lacrosse Ball

Back to the lacrosse ball. This thing is really good at working out those stubborn knots or areas that may need more precise attention than the foam roller can get to. The lacrosse ball is very good at allowing us to hold firm pressure in more localized areas of discomfort. Using this we can work … Read more

Day 21: Upper Back Foam Roller

Today we are going to focus on a new area of the spine. This region, along with the neck, takes quite a beating when we are not keeping proper posture and staying in the same awkward position for several hours at a time. Using the foam roller is one of the simplest things we can … Read more

Day 20: Low Back- Lacrosse Ball

Today we move from the soothing smooth jazz like self care of the foam roller to the full on arena rock assault of the lacrosse ball. The lacrosse ball is very good at allowing us to hold firm pressure in more localized areas of discomfort. Using this we can work on trigger points in the … Read more

Day 19: Glute Foam Roller

Hopefully you are seeing some progress and relief from your issues as we build on these self-treatments for your low back. Using the foam roller is one of the simplest things we can do to help relive pain and tension in our soft tissues. It also has the added effect of rehydrating the tissues. Depth, … Read more

Day 18: Low Back-The Hip Flexor Stretch

We’re going to finish out this week with another stretch. This time we are going to loosen up the front side of the hip. These muscle collectively are the hip flexors. The attachments of these muscles range from the anterior part of the lumbar spine, the pelvis and the femur. When this muscle group and … Read more

Day 17: Low Back-The Hamstring Stretch

Today is a stretch day and our focus is on the hamstring muscle group. These are the big muscles on the back of your thigh. They actually attach to the ischial tuberosity which is on the ischium and is a bone of the pelvis. Why are we working this muscle for the low back? When … Read more

Day 16: Low Back-The Glute Bridge

Happy Wednesday! We are continuing our work on the low back by adding an exercise to our routine. This exercise is called the glute bridge. This exercise works the core muscles of the trunk and pelvis, especially the gluteal muscles. These core and gluteal muscles help us maintain an erect position while sitting or standing. … Read more

Day 15: Low Back-The Superman

We are going to continue today with an exercise that will work the whole extensor (back) muscle group of the spine and the gluteal region. These spinal and gluteal muscles help us maintain an erect position while sitting or standing. These muscles typically get stretched, tight and weak as our poor posture puts us in … Read more

Day 14: Low Back-The Cat-Cow

New week, new body region. For the next several posts we are going to focus on the low back. Low back pain is one of the most common complaints people have and it can affect anyone. You don’t have to lift things to have low back trouble. Having abnormal posture can be enough to set … Read more

Day 13: Scapula- Wall Push Up

Today is exercise day. No easy day to finish out the week. We have been working on the sides of the neck and down to the shoulder this week, focusing on pulling those shoulders back to decrease risk for compression injury and to help fight postural alteration. The next thing to do is to exercise … Read more

Day 12: Shoulder-Pendulum Swing

Today we introduce a mobilization for the shoulder. This one doesn’t seem to impressive. Most of us will look at this and think…”What?” Many of us that work at a desk all day don’t realize how little we move our shoulders throughout the day. I know when I’m on a roll at the laptop mine … Read more

Day 11: Pec-Stretch

Today we introduce another stretch. This can be an important stretch when we talk about bringing our working posture back to normal as it relates to the shoulders. As the day goes on we typically start to round our shoulders forward as well as the upper part of the thoracic spine. It’s easy for this … Read more

Day 10: Neck-Exercise Lateral Flexion

Yesterday we added a new stretch to the neck that helped us loosen the tissues from the neck and down to the shoulders. Today we introduce a neck exercise to help reinforce the new stretch. It may sound a little counter-intuitive, but usually the best advice for these sore and inflamed muscles is to activate … Read more

Day 9: Neck-Stretch Lateral Flexion

Today we introduce another neck stretch. This stretch will help us loosen the tissues from the skull down to the shoulder. Why the big words today? What is lateral flexion? For one, “bending the head to the side and holding it for a while” doesn’t make for a good title, and two, learning new terminology … Read more

Day 8: Neck-Exercise

Hopefully by now you’re starting to feel better and you’re adapting to your new work environment. If not, don’t give up. Stay dedicated and do these suggested self-care strategies daily. It takes time to adapt and to add a new routine to your day. We all know how difficult it can be to break a … Read more

Day 7: Neck Massage

Hopefully you have started to get some relief as we build on these self-treatments for your neck/upper back and shoulder discomfort or tension. Today we move on to something that hopefully feels good versus our normal digging into and pushing into painful spots. Flat-hand massage is one of the simplest moves we can do to … Read more

Day 6: Upper Back/Shoulder Triggerpoints

We are going to continue exploring treatments for the neck. Last time we used the thumbs and fingers to push into those spots of discomfort or tension along the head and neck. For this module, we are going to work our way down to the base of the neck, upper back and out to the … Read more

Day 5: Neck Triggerpoints

Today we continue exploring treatments for the neck. Yesterday we used the thumbs and fingers to rub out any specific lines of discomfort or tension from the head and down to the shoulder or upper back. Most of the hard, rope-like muscle tightness in the neck responds really well to this type of treatment. Some … Read more

Day 4: Neck- Muscle Stripping

We are going to change the tempo a little for day 3. So far we have been working on stretches and some exercises to help our necks start working and moving a little better. It’s time time to add some self treatment to the mix. We are going to start with something simple and probably … Read more

Day 3: Neck- Stretch/Exercise

Yes, I’m still here too. I’m not sure which day of the week it is anymore and maybe you’re not either. One thing is for sure though, I need a reminder to make me get up, move and to keep myself active during all of this. It is important that we try to keep moving … Read more

Day 2: Neck Stretch

Most of us have started having some neck discomfort by now. We are all using laptops at the wrong keyboard and monitor height right now. This makes it difficult for us to maintain the correct ergonomic settings we are typically used to in our places of work.  The back of the neck becomes tight by … Read more

Day 1: Posture Break

Most of us do not have health and safety or ergonomists coming to our houses to make sure our new “shelter in place” work stations are set up properly. The first thing we want to remind ourselves is that, though our jobs are important, the show will go on if you take a break. When … Read more