February 2021

INNERGY INSIGHT

5 Ways to Avoid COVID-19 WFH Back Pain

Still Working from Home?

More of us now than ever are working from home, which means sitting for long periods of time at a desk.

It often also means more inactivity, fewer workouts and less yoga, which ultimately could have your back really aching.

If you’ve been experiencing back pain while working from home in this pandemic, try these 5 tips to help prevent back pain in the first place:

1. Don’t Just Sit There

If you do have to sit a lot for work, take frequent “mini breaks”.

These could include a quick stretch, some deep breaths, walking up or down your stairs to grab a drink of water or going for a quick walk around the block.

The idea is to build small chunks of movement into your day so your muscles don’t become tight and overworked.

2. Optimize Your Work from Home Space

Make sure your legs are at 90 degrees and your feet are flat on the floor when you work at your desk.

Take the time to invest in a proper chair and ensure that your computer screen is at eye level.

Check out the article we wrote about this a few months ago.

3. Stretch at your Desk

If you do have sit all day for work, take frequent breaks to stretch your back, legs, arms chest, neck and shoulders.

I’m sure you’ve heard the saying “sitting is the new smoking”.

Try a 10 or 20 minute yoga video or ask your HR Manager about starting a Virtual Corporate Yoga program for your team while they work from home.

It’s much harder to fix problems after they occur.

Instead, stretch frequently throughout the day to keep muscle tension at bay.

4. Set an Alarm

Set a timer on your phone or laptop to remind you when to stop working, take a break or get up and stretch or move.

About every 20-30 minutes should be optimal.

5. Watch your Posture

Just like Mom used to say – sit up straight & don’t slouch!

Be mindful of your posture throughout the day and when you catch yourself slouching, sit up nice & tall.

Keep your abdominals muscles ever so slightly contracted when sitting for work, to avoid your back muscles doing all the work to hold you up (that’s not their job!)

UPCOMING EVENTS

Join us for FREE yoga sessions for busy office workers each week on our Innergy Yoga Facebook page.
Here’s what we’re offering for the week of February 1st, 2021.

Looking for a unique Valentine’s Day experience for you & your special person?
Join us for this virtual online Yoga + Wine + Chocolate event.
Tickets: $65 on Eventbrite.
Spots limited. Register now!

TAKE 5 TO INNERGIZE

Tree Pose (at your Desk)

LUNCHBOX RECIPE

Slow Cooker Chicken Enchilada Soup

INGREDIENTS

2 boneless skinless chicken breasts (about 1 pound)
2 cups good-quality chicken stock
1 1/4 cup (or 1 10-ounce can) red enchilada sauce, homemade or store-bought
2 (14-ounce) cans black beans, rinsed and drained
1 (14-ounce) can fire-roasted diced tomatoes, with juice
1 (15-ounce) can whole-kernel corn, drained
1 (4-ounce) can diced green chilies
2 cloves garlic, minced
1 white onion, peeled and diced
1 teaspoon ground cumin
1 teaspoon salt, or more/less to taste
Optional garnishes: chopped fresh cilantro, diced avocado, diced red onion, shredded cheese, sour cream, tortilla strips/chips

INSTRUCTIONS

Add all ingredients to a large slow cooker, and stir to combine. Cook for 3-4 hours on high heat or 6-8 hours on low heat, until the chicken is cooked through and shreds easily. Use two forks to shred the chicken.

Serve warm, with optional garnishes.

You can also refrigerate in a sealed container for up to 5 days. Or freeze it for up to 3 months.

Source: Gimme Some Oven

ETC.

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What is Virtual Corporate Yoga anyway?

Check out our new Explainer video!

Virtual Private Yoga for Busy Professionals

for 1-2 people

Experience yoga in a virtual private setting.

Sessions are customized to meet your needs & goals.

Each yoga session is live & interactive.

Virtual Team Trivia

Help your team beat the WFH blahs with our Virtual Team Trivia!

Let our experienced host guide your team through an interactive & personalized online trivia game.

The Innergy team experienced this trivia session ourselves at our Christmas 2020 virtual party and it was so much fun!

Prizes can be added for a more rewarding experience.

Start a Virtual Yoga class with your Office Team

Thanks to the magic of virtual meeting programs like Zoom, we offer corporate, group & private yoga sessions from the comfort of your own home.

Book your FREE virtual consultation today.

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ATTENTION YOGA TEACHERS

Would you like to be your own boss?

Want to teach virtual yoga to corporate, group & private clients?

If you live in Canada or the USA and are looking for opportunities to teach yoga, please fill out an application form.

We would love to show you how to set your own teaching schedule, build a residual income stream and be your own boss!