Wellness Tips & Exercises

Simple movements or daily routines can end up hurting you if you’re not careful. By making sure you’re doing even the simple activities the correct way, it can help your wellness. Do your best by following the below steps for everyday activities:


Posture, posture, posture! Not slouching and keeping your chin up is an area that each of us need to focus on which will help while in a standing position. Make sure you wear comfortable shoes if you know you are going to be standing for a long period of time.

Working at a desk

Take the time to stretch every 30 minutes. The chair at your desk is extremely important and should definitely be the right fit for you. Your back should touch the chair and your feet should be on the floor with your knees at a 90 degree angle. Try to avoid looking down at your computer screen, it should be at eye level with your nose position in the centre of the monitor.


Make sure you have a chair that is supportive. When you are forced to sit for a long period of time, for instance at a desk job, make sure to get up and stretch every 30 minutes. Sit with your back against the chair, feet firmly on the floor. Do not cross your legs.


Lifting objects is one of the most common ways to injure yourself. Even if it is a light object, twisting or pulling in the wrong direction when you’re not stretched out can have a damaging effect on muscles and the spine. You should always bend at the knees and avoid lifting anything you know is too heavy or awkward.  Keeping your back straight is the key when lifting any object.

Overall physical activity

If you know that you are going to be working or playing for a while, make sure that you are adequately stretched out and warmed up. Even if it’s something light like gardening or just pushing your child on a bike, it’s easy to pull something if you’re not warmed up.

Talking on the telephone

If you’re going to be on the telephone for a long period of time, a speaker phone or a headset is a must. Try to avoid cradling the phone between your neck and your shoulder as this could cause you to damage the muscles or spinal discs.

Resting or sleeping

Straining your neck or back while sleeping is a common occurrence. We often fall asleep in strange positions not supported properly or our necks are at an odd angle. Make sure that if you are going to nap or watch television in bed, you are in a supportive position.  The best sleeping posture is on your side with both knees bent into a fetal position.

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