In today’s time where everyone is working from home, the concept of office ergonomics has gone out of the window. While big corporates have that knowledge, resources, and infrastructure to make an employee comfortable at work, the same cannot be implemented by most of us working from home. As a result, most of us suffer from stiffness or pain in the neck due to many hours spent hunched over our computer or laptops.


STRENTOR presents basic neck exercises that one should do even when we feel the slightest stiffness or pain in the neck. It is also advisable to do these exercises at regular intervals even if you do not feel stiffness or pain to ensure that the situation does not elevate to that level.

  • Back & Forth Tilts: Start with your neck upright, looking straight forward. Slowly tilt your head forward until your chin touches your head then slowly tilt your head backward stretching it all the way back until you feel slight stretch in your neck. Try to hold position at the end of each tilt for 5 seconds. Do 10 repetitions each of both back & forth tilts.

  • Side to Side Tilts: Start with your neck upright, looking straight forward. Slowly tilt your head towards left side until you feel a slight stretch on the right side and then slowly tilt your head back up and towards your right side until you feel a slight stretch on the right side. Try to hold position at the end of each tilt for 5 seconds. Do 10 repetitions each of both left & right tilts.

  • Neck Rotations: Start with your neck upright, looking straight forward. Slowly rotate your head towards left side until you feel a slight stretch on the right side and then slowly rotate your head towards your right side until you feel a slight stretch on the right side. Try to hold position at the end of each rotation for 5 seconds. Do 10 repetitions each of both left & right rotations.

  • Head to Palm Press: Start with your neck upright, looking straight forward. First place your both palms at the back of your head. Slowly press your head against your palms ensuring that your palms do not move back with the pressure. Now place your both palms at the front of your head and slowly press your head against your palms once again ensuring that your palms do not move forward with the pressure. Try to hold each position for 5 seconds. Do 10 repetitions each of both back & forth presses.

  • Alternating Side Press: Start with your neck upright, looking straight forward. First place your one palm at the left side of your head. Slowly press your head against your palms ensuring that your palm does not move left with the pressure. Now place your palm at the right side of your head and slowly press your head against your palm once again ensuring that your palm does not move right with the pressure. Try to hold each position for 5 seconds. Do 10 repetitions each of both left & right presses.

  • Alternating Chin Press: Start with your neck upright, looking straight forward. First place your one palm at the left side of your chin. Slowly press your chin against your palms ensuring that your palm does not move left with the pressure. Now place your palm at the right side of your chin and slowly press your chin against your palm once again ensuring that your palm does not move right with the pressure. Try to hold each position for 5 seconds. Do 10 repetitions each of both left & right presses.

These exercises can help to release tension, tightness, and stiffness in the neck and as a result can reduce pain and increase flexibility. While these exercises are helpful STRENTOR does not claim these exercises as a cure to your neck pain. We highly recommend to first consult a doctor and not take your neck pain for granted.

Updated: Aug 12, 2020


After water, tea and coffee are the two most devoured drinks on earth. They are overflowing with cell reinforcements, flavonoids, and other organically dynamic substances that might be useful for wellbeing.


The takeaway on Coffee:

A huge collection of proof recommends that utilization of juiced coffee does not expand the danger of cardiovascular maladies and diseases. Indeed, utilization of 3 to 5 standard cups of coffee day by day has been reliably connected with a decreased danger of a few incessant ailments. Be that as it may, a few people may not endure higher measures of caffeine because of side effects of unsteadiness, tension, and a sleeping disorder. In particular, the individuals who experience issues controlling their pulse might need to direct their coffee admission. Pregnant ladies are likewise encouraged to focus on under 200 mg of caffeine every day, the sum in 2 cups of coffee, since caffeine goes through the placenta into the hatchling and has been related with pregnancy misfortune and low birth weight. In view of the potential contrary symptoms a few people experience when drinking stimulated coffee, it isn't important to begin drinking it on the off chance that you don't as of now or to build the sum you as of now drink, as there are numerous other dietary techniques to improve your wellbeing. Decaffeinated coffee is a decent choice on the off chance that one is touchy to caffeine, and as per the exploration summed up above, it offers comparable medical advantages as jazzed coffee. It is additionally critical to remember how you make the most of your blend. The additional calories, sugar, and immersed fat in a café drink stacked with whipped cream and seasoned syrup may counterbalance any medical advantages found in an essential dark coffee.


The takeaway on Tea:

Tea is the straightforward preparation of pouring heated water over restored leaves of the Camellia Sinensis plant. The kind of tea differs by where the tea leaves are gathered and how they are developed and handled. Dark tea is the most well-known around the world, trailed by green, oolong, and white tea. Home grown teas are not produced using the Camellia plant yet from dried spices, flavors, blossoms, natural product, seeds, roots, or leaves of different plants; they do not regularly contain caffeine as do conventional teas. Animal studies propose potential medical advantages of tea because of its high polyphenol content. Human examinations have commonly been less definitive yet show guarantee. Observational exploration has discovered that tea utilization of 2-3 cups day by day is related with a diminished danger of sudden passing, coronary illness, stroke, and type 2 diabetes. In any case, there might be an expanded danger of esophageal and stomach diseases from drinking tea that is excessively hot (130-140° F). Randomized controlled preliminaries are expected to affirm if these stimulating and destructive affiliations are causal. Meanwhile, there seems, by all accounts, to be little hazard related with drinking tea aside from visit utilization of extremely hot tea. Thus, pick a shading, let it cool, and appreciate a cup!


While above two beverages are healthy options for water, STRENTOR still recommends Water as the best healthy drink. Tea and Coffee should only be consumed in moderation.

Updated: Aug 20, 2020



An insightful home structure can enormously build the solace and simplicity for an individual in a wheelchair. With numerous new items and styles available today, it is conceivable to structure a wheelchair open home that is not just utilitarian yet additionally outwardly engaging.

Available homes can be altered to individuals' needs, however there are basic adjustments that show up in many rebuilds that are centered around wheelchair clients. Let us take a gander at the overall thoughts of what makes a home wheelchair available.

  • Gateways, Doors, and Hallways

  1. Passage: On the off chance that the passageway is somewhat raised, consider including an on-ramp. As you enter through the entryway, it is a smart thought for the edge to be amazingly low or totally flush with the floor, for a smooth moving encounter.

  2. Entryways and Hallways: On the off chance that you need to guarantee your house is wheelchair available, you ought to have entryways wide enough for a wheelchair client to wheel themselves in without scratching their hands at the entryway.

  3. Pivot Space: There ought to be sufficient space in any space for a wheelchair client to pivot in his wheelchair full 360 degrees.

  • Kitchen/Dining

  1. Appliances: Kitchen appliances ought to be kept at a height where it is not very simple for a wheelchair client to contact them yet rather have the option to utilize them chance free. Hazard free here alludes to the livability of the wheelchair client to utilize machines like stove, consume, and so on without gambling getting scorched.

  2. Cupboards: Kitchen stockpiling ought to be in pull out drawers, which permits more access to things put away towards the back. One answer for plates, ceramics, utensils and so forth generally kept at a height; is introduce racking lifts inside upper cupboards, which permit a situated client to securely bring down the racks and their substance.

  3. Sink: An open sink is less profound than a standard sink, to make it simpler to arrive at things. A solitary switch spigot makes for simpler one-gave activity.

  4. Electrical Outlets: Electrical outlets must be planned for simple reach-ability.

  5. Feasting: It is a smart thought to design the height of your eating table or counter to be somewhat higher, with the goal that the wheelchair can move under.

  • Living Room

  1. Storage ought to be low for access from a wheelchair. The adjusted corners on a table guarantee that nobody will knock a sharp corner.

  • Wheelchair Accessible Bedroom

  1. Bed: The room should include an electric bed that permits the client to sit up at any edge. A helpful perusing light mounted on the divider, alongside books put as an afterthought table close to the bed, are a smart thought for perusing serenely around evening time.

  2. Storeroom: The wardrobe for the wheelchair open room ought to have sliding. The storage room pole ought to be set at a lower level for simpler access.

  3. Lighting and Power: A simple to work light switch ought to be put at an available height for a wheelchair client. Another thought is movement touchy lighting. Electrical plugs can likewise be balanced at various levels, now and again higher, here and there lower, contingent upon the need.

  4. Floor: The floor ought not utilize a carpet close to the bed as they can block the floor of the wheelchair.

  • Washroom

  1. Sinks: Washrooms should include wheelchair available sinks. For the spigot, it is a smart thought to utilize a solitary switch or even a touch-less fixture.

  2. Capacity: The mirror and medication bureau ought to be put on the lower side for simpler review and access from a wheelchair.

  3. Electrical: The electrical fitting ought to be situated on a side divider as opposed to the back divider with the goal that it tends to be reached by somebody who is situated. Another thought is finding electrical on the front or side of the restroom vanity.

  4. Toilet: Every toilet ought to have get bars for help with standing or sitting. The toilet ought to be at an agreeable stature to make it simpler to move from a wheelchair and back once more. Permit a lot of room close to the toilet for wheelchair moves. Get bars ought to pivot so they can be turned off the beaten path.

  5. Shower: Each shower ought to have a check less move in section to permit a client to walk or fold into the shower. The floor ought to be covered with a material to help keep away from slips. Different snatch bars are significant for safe development inside the shower. Dividers ought to be fortified where you will put the snatch bars. An overlap down seat takes into consideration adaptability, permitting a client to sit if necessary while showering. The hand-held shower unit permits a client to leave the shower on the divider or unfasten it and shower utilizing the hose. The hose comes in different lengths to oblige different necessities and diverse size showers.

While the above list seems exhaustive, we at STRENTOR believe it is not. Building a wheelchair accessible home requires lot of thought to be put in it. Not one size fits all and hence based on the level of disability of an individual, these guidelines can be further customized.

Do let us know your thoughts. As a wheelchair user, what other adjustments come to your mind?


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