Course Description

Did you suddenly find yourself working and studying from home?

After just four months into the COVID-19 pandemic, an MIT study found that approximately 34% of former commuters across the U.S. were working from home. Add that to the nearly 15% who already worked remotely, and nearly half of all workers might now be telecommuters. While this is great for less time commuting to work, and more time at home with your family, most of us were not well equipped with a suitable home office. A poor office set up has contributed to short term and chronic neck, shoulder, and back pain, headaches, and reduced productivity for many.

In this 2-hour self-care workshop, you will learn simple adjustments to optimize your at home workspace, understand which muscles are most vulnerable to long term computer work, and how to safely stretch and strengthen them. 

Walk away with effective self-care techniques to reduce muscle pain and tension, establish more effective muscle firing patterns, and implement ongoing prevention strategies. 

Course Outline

1. Welcome/Introductions 

2. Surveys: 

    a. How many of you are currently working/schooling from home? 
    b. If you are working from home, where in your home are you working? 
         i. Kitchen/Dining room Table, Couch, Bed, Office 
    c. Are you currently working from a laptop or desktop? 
    d. How many hours a day are you sitting in front of your computer? 

2. Form follows function – an anatomical review 

3. Review proper workstation ergonomics 

4. Body regions most vulnerable to strain during long term computer work 

5. How to protect, stretch and strengthen 

6. Identify self-care strategies 

Learner Outcomes

Upon completion of this workshop participants will be familiar with:

  1. Define ergonomics.
  2. Name the key components of an ergonomically correct workspace.
  3. Describe the connection between musculoskeletal health and an ergonomically sound workspace. 
  4. Asses your current workspace and implement changes for optimal positioning. 
  5. Identify body regions most vulnerable to long term computer work and how to protect, stretch and strengthen them. 
  6. Develop self-care strategies for mind/body wellness that support workplace productivity.


Materials Required: 

 Recommended Tools 
Tennis Ball or Lacrosse Ball, Resistance Band, Yoga Mat or Towel, Timer/Stopwatch (on phone). 


Enroll Now - Select a section to enroll in
Section Title
Kick Tech Neck: Adjust, Stretch, and Strengthen
6:30PM to 8:30PM
Nov 15, 2021
Schedule and Location
Contact Hours
  • Distance
Delivery Options
Course Fee(s)
Tuition non-credit $39.00
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