Exercises to Prevent or Counter-balance
There are lots of exercises you can do at your desk, but the real message here is that too much sitting is the number one cause of muscle imbalances which adversely affects posture and leads to injuries and back pain.
So rather than do exercises while sitting at your desk, the best thing you can do at work is get up every hour and walk around.
Try to get out for a walk during your breaks and walking up and down the stairs will help too.
– VOTE NOW in the 2015 UAE Fit Awards
The exercises I’ve chosen target the main muscle imbalances created by sitting too much and for too long.
I have chosen these because they can be done at home without equipment. They will take about 10 minutes.
A great warm up http://www.bodysoulwell.com/yoga-cat-cow/
Core: Low Plank
As well as building core strength, you will have to work at pelvic and shoulder stability.Start with one knee at a time, up/down and gradually build up to both knees.
Exhale as you stretch and lift the knee, inhale as you slowly bring it down.
Hips slightly higher than the shoulders with zero movement through the body on the leg movements. 10 reps and sit back into child’s (sitting on your heels, forehead on the floor) pose for 3 breaths before moving on.
Back: Swimming
Start with swimming prep and then try staying up and splashing opposite limbs.
Again you will have to be very aware of shoulder/pelvic stability, use your core muscles to protect your lower back and keep the movements small and controlled. Inhale one set, exhale one set. Up to 20 reps. Finish in child’s pose.
Hamstrings & Glutes: Shoulder Bridge
There are advanced levels that do so much more, but this version increases mobility through the spine, strength for the hamstrings and glutes and challenges your core in its stabilizing role.
Scoop and hollow the lower belly as you tilt the pelvis and peel your spine off the mat keeping the weight on the entirety of both feet. If you can keep the pelvis neutral and still, you can “march” for 5 sets and roll down. Repeat up to 4 times. Roll over to child’s pose.
Hamstring stretch
If these muscles cramp up during the previous exercise, you can come down and do the supine version of this stretch.
This variation goes well with the hip flexor stretch I’ve chosen. Hold on to something if your balance isn’t very good. Keep your back straight as opposed to rounded.
Hip Flexor stretch
If you are really tight, the Shoulder Bridge would have given these a stretch and you may have struggled to get your tailbone to lift higher than your hip bones.
It looks as though I’m not doing anything, but what really makes this effective is trying to tuck the tailbone under and allowing the glutes to contract. 5 slow breaths.
