DESK MOBILITY 🙌🏻 Who sits at a desk for 8+ hours a day and feels tight and cranky AF!? 🌝🙋🏻♀️ Being desk-bound can quickly disconnect you from the needs of your body - one minute it’s 9:00am, and the next minute it’s 2:00pm and you haven’t moved in 5 hours except to say thanks to Joyce for bringing you a coffee. ☕️
Exercise outside of work is great, but it doesn’t counteract being sedentary all day. The key is to try and incorporate a variety of movement throughout your day. 💃🏻 Getting up to stretch your legs every 10 minutes would be ideal but I get that this isn’t going to be possible for a lot of you. So here are 7 exercises that you can do without having to leave your desk:
1️⃣ Neck Lean: Grab the edge of your chair and gentle lean in the opposite direction but don’t let your bum leave the seat. Then gently tilt your neck to the same side and take some deep breaths.
2️⃣Gentle Head Rolls: Start by bringing your chin to your chest, then slowly rotate twice in both directions. This should be a very gentle rotation - don't let your head flop backwards and stop if it feels uncomfortable at any point.
3️⃣Side Stretch: I had limited space here so couldn’t go as far over as I’d have liked. The idea is to keep your bum connected to the seat and make sure you’re stretching sideways rather than forward.
4️⃣Seated Pigeon Stretch: Scooch forwards in your chair and bring your foot up and place it on your opposite knee. Keep your back straight, ribs down and core engaged and slowly lean forward toward your knee.
5️⃣ Thoracic Spine Twists: You may want to find a chair which doesn’t swivel for this one! Sit back in your seat and keep your hips square, use the back of the chair to help twist your body round.
6️⃣ Knees To Chest: Bring your knee up to your chest and hug it whilst rotating your foot.
7️⃣ Seated Cat Cow: Just like a normal cat cow, take a deep breath in and focus on bringing the chest up and arching the back, then exhale into flexion tucking that chin to chest and really engaging the core to tuck the pelvis under.
Make sure you do each exercise slowly and take deep breaths throughout. 🙏🏻 Try to relax the muscles and gently stimulate them. Do each exercise for 30 seconds before repeating on the opposite side. 💫
Start by trying to fit these exercises into your day, but remember, nothing can replace a good ole’ leg stretch. Set a reminder on your phone that goes off at regular intervals throughout the day. Walk to the toilets furthest away from your desk, go up and down the stairs a few times, walk around the block. Just make sure you're not sat down all day! Remember, there's no bad posture except the one you spend too much time in.
Drop a comment if you’re going to try these this week!
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