The basic principles of a good ergonomic set-up are centred around loading the bones and minimising prolonged positioning, especially prolonged poor positioning requiring the overuse of muscles.
At work you may have had an ergonomic review optimising your work environment. Now you need to try and replicate those positions at home. Access to supportive chairs and desks can be problematic and expensive and currently may be difficult to source. In consideration of this I shall try to supply some basic advice and suggestions based entirely on my opening sentence. Again, reduce load on muscles, load the bones and take breaks regularly.
You can choose any stretches you want, but I've also attached some in the link below to get you started. Good luck!
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Jason is the Leichhardt Physiotherapy clinic practice principal. A graduate from Sydney Uni and practicing for 18 years he is passionate about sharing new discoveries.