Simple Mobility Exercises for Office Workers
For 8 years I worked as an Engineer, spending most of my time in the office.
It was amazing how much the computer and sitting in that position sapped my energy. I felt like a zombie at the end of the day sometimes. Add to that my poor posture; most office chairs don't exactly offer the best support for good posture anyway, and it's no surprise I felt drained physically and mentally.
The more data we have on the effects of office work on our health and life, the more we're realising that sitting down for large periods of time, isn't the best thing for us.
This problem is two-fold. Firstly, we're simply not burning enough calories during the day, leading to weight gain and the knock on effects of poor energy, focus and long term potentially poor health from cardiovascular diseases for example. Secondly, the seated position is effecting our posture, playing havoc on energy systems and overall health.
The solution to the first problem as you guessed, involves exercise and nutrition. All I will say in regards to this, is choose your poison. Choose an exercise type and diet that you can stay consistent with. Long term consistency is key. The details of what keeps you consistent is up to you and beyond the scope of this article.
Instead I want to focus more on your posture and some mobility exercises that will assist in the reversing of that constant sitting position you probably do for 5 to 8 hours in that office chair.
Here are four exercises you can do in the office (although people may look at you funny) or at home, from the shoulders/upper back all the way down to your feet. The only equipment required is a lacrosse/mobility ball. Each exercise should be done for 2 minutes each side to get the full effect.
Equipment Required: Lacrosse/mobility ball
Time: 2 minutes each side
Exercises:
COUCH STRETCH
Notes:
To make this more difficult, move your knee closer to the wall. To make it easier, move it away.
Squeeze the glute on the size your knee is down to flex and relax the hip flexor.
PLANTAR SURFACE SMASH
Notes:
The foot should almost feel "smooth" after doing this exercise.
EXECUTIVE HIP MOBILISATION
Notes:
Keep your back straight, and lean forward and backward at the hips to make the exercise more and less intense.
OVERHEAD RIB MOBILISATION
Notes:
Place the ball about half way between your shoulder blade and your spine; move the ball up and down to hit higher and lower ribs.
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