Desk-Fit 360 Part 4 – Movement snacks
Part 4 of the Desk-Fit 360 series will discuss some basic movements you can perform at your desk to split up your working day. Instead of the rather boring sounding “desk-based exercises”, I prefer to think of these as “movement snacks”. Rather than an entire “movement meal” or exercise session, these quick, easy-to-perform movements can help reverse some of the structural changes that can occur with sitting as well as promote circulation and improve concentration.
Please note that these are only general exercise guidelines and may cause pain in certain conditions. Although some of the movements may elicit a stretching sensation, they should not cause pain.
Movement snack 1 – Band pull aparts
- Sitting at a computer encourages the shoulders to come forward and the upper back to hunch. This simple movement helps open up the chest and activates the muscles of the upper back and shoulders.
- Simply take a theraband or exercise band and, keeping the elbows locked out straight, pull the band apart until in comes in contact with the chest.
- http://youtu.be/CcxFfA2ImoA
- The exercise may be performed in different directions to stimulate different muscles.
- http://youtu.be/gDxy1mdoKIw
- Aim for 20 reps, twice a day
Movement snack 2 – Back bends
- Sitting puts the hips in lower back in a flexed position. It makes sense to periodically move the back in the opposite direction.
- Stand up, placing the hands on either side of the pelvis. Using this as a fulcrum, arch backwards.
- https://www.youtube.com/watch?v=vpcQMcVIl6s
- Aim for 10 reps, every 2 hours
Movement snack 3 – Chin retractions
This drill is effective in reversing the stress placed on the neck by sitting with a forward head posture by stretching the upper neck muscles, extending or straightening the lower neck and activating the deep cervical flexor muscles which help maintain this correct posture.
- Perform the exercise by imagining the head is the top draw of a filling cabinet and imagine opening the filling cabinet and bring the head back over the shoulders whilst at the same time lengthening through the spine.
- http://youtu.be/wmQWVqDCYuc
- Hold for 5 seconds and perform 5 reps. Aim to do every 2 hours
Movement snack 4 – Seated diaphragmatic breathing
- Sitting combined with typical workplace stress often results in the development of apical (upper chest) breathing patterns. This may cause stiffening of the upper back, overuse of the neck and shoulder muscles leading to muscle soreness and sub-optimal respiratory function. Performing specific diaphragmatic breathing exercises can help combat these changes as well as aid in relaxation and stress management.
- Sit with the hands over the lower part of the rib cage. Inhale through the nose and feel the area under your hands expand as the air flows deep into the bottom of your lungs. Exhale through pursed lips and gently pull the naval into the stomach to expel all the air.
- http://youtu.be/t2GnTLB9Xs8
- Take 10 breaths every 2 hours
Movement snack 5 – Seated hamstring stretch
- The hamstrings are particularly prone to tightening up with prolonged sitting. This can make it even more difficult to sit with the spine in a neutral position.
- Sit up straight with the hands in the small of the back to feel for the movement in the lower back. Slowly straighten one leg out until you feel pressure start to build against the hands. This is a sign that the lower back is beginning to round and the hamstrings have reached their limit.
- Hold this position for 5 seconds and perform 5 reps on each side 2 times per day.
- http://youtu.be/PCOy29sy-zQ
Movement snack 6 – Seated buttock stretch
- The gluteals and multiple hip rotator muscles are also likely to tighten up with sitting.
- Place the ankle of one leg over the knee of the other. Keeping the back as straight as possible, lean forward, aiming to bring the stomach down towards the leg.
- https://youtu.be/nzNsDG9AgBE
[:ja]Desk-Fit 360 Part 4 – Movement snacks
Part 4 of the Desk-Fit 360 series will discuss some basic movements you can perform at your desk to split up your working day. Instead of the rather boring sounding “desk-based exercises”, I prefer to think of these as “movement snacks”. Rather than an entire “movement meal” or exercise session, these quick, easy-to-perform movements can help reverse some of the structural changes that can occur with sitting as well as promote circulation and improve concentration.
Please note that these are only general exercise guidelines and may cause pain in certain conditions. Although some of the movements may elicit a stretching sensation, they should not cause pain.
Movement snack 1 – Band pull aparts
- Sitting at a computer encourages the shoulders to come forward and the upper back to hunch. This simple movement helps open up the chest and activates the muscles of the upper back and shoulders.
- Simply take a theraband or exercise band and, keeping the elbows locked out straight, pull the band apart until in comes in contact with the chest.
- http://youtu.be/CcxFfA2ImoA
- The exercise may be performed in different directions to stimulate different muscles.
- http://youtu.be/gDxy1mdoKIw
- Aim for 20 reps, twice a day
Movement snack 2 – Back bends
- Sitting puts the hips in lower back in a flexed position. It makes sense to periodically move the back in the opposite direction.
- Stand up, placing the hands on either side of the pelvis. Using this as a fulcrum, arch backwards.
- https://www.youtube.com/watch?v=vpcQMcVIl6s
- Aim for 10 reps, every 2 hours
Movement snack 3 – Chin retractions
This drill is effective in reversing the stress placed on the neck by sitting with a forward head posture by stretching the upper neck muscles, extending or straightening the lower neck and activating the deep cervical flexor muscles which help maintain this correct posture.
- Perform the exercise by imagining the head is the top draw of a filling cabinet and imagine opening the filling cabinet and bring the head back over the shoulders whilst at the same time lengthening through the spine.
- http://youtu.be/wmQWVqDCYuc
- Hold for 5 seconds and perform 5 reps. Aim to do every 2 hours
Movement snack 4 – Seated diaphragmatic breathing
- Sitting combined with typical workplace stress often results in the development of apical (upper chest) breathing patterns. This may cause stiffening of the upper back, overuse of the neck and shoulder muscles leading to muscle soreness and sub-optimal respiratory function. Performing specific diaphragmatic breathing exercises can help combat these changes as well as aid in relaxation and stress management.
- Sit with the hands over the lower part of the rib cage. Inhale through the nose and feel the area under your hands expand as the air flows deep into the bottom of your lungs. Exhale through pursed lips and gently pull the naval into the stomach to expel all the air.
- http://youtu.be/t2GnTLB9Xs8
- Take 10 breaths every 2 hours
Movement snack 5 – Seated hamstring stretch
- The hamstrings are particularly prone to tightening up with prolonged sitting. This can make it even more difficult to sit with the spine in a neutral position.
- Sit up straight with the hands in the small of the back to feel for the movement in the lower back. Slowly straighten one leg out until you feel pressure start to build against the hands. This is a sign that the lower back is beginning to round and the hamstrings have reached their limit.
- Hold this position for 5 seconds and perform 5 reps on each side 2 times per day.
- http://youtu.be/PCOy29sy-zQ
Movement snack 6 – Seated buttock stretch
- The gluteals and multiple hip rotator muscles are also likely to tighten up with sitting.
- Place the ankle of one leg over the knee of the other. Keeping the back as straight as possible, lean forward, aiming to bring the stomach down towards the leg.
- https://youtu.be/nzNsDG9AgBE
[:]
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