Essential Mobility Routine for Desk Workers: A Must-Try!
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Chapter 1: The Impact of a Sedentary Lifestyle
If you spend 8 to 10 hours a day sitting at a desk, you’re likely to encounter stiffness and discomfort in your body. Although staying active at work isn't feasible for everyone, we can still take charge of our movements during the day. I frequently emphasize that movement is the best remedy for stiffness associated with prolonged sitting. This doesn’t imply spending hours at the gym; rather, it involves quick routines that can easily be integrated into your day and yield significant benefits.
As a kinesiologist in a chiropractic clinic, I witness the struggles of the typical 9-to-5 work life firsthand. Thankfully, I have developed a straightforward routine that can be performed before and after your work hours to alleviate stiffness and improve your overall mobility. These exercises not only enhance joint and tissue health but also increase your focus at work by reducing distractions caused by discomfort.
Do you experience pain in your head, neck, shoulders, back, or hips? This mobility program is tailored for you!
Your New Office Mobility Routine
This routine is convenient as it requires no equipment and can be performed almost anywhere. For optimal results, aim to complete this routine before and after your workday, and try to avoid sitting for longer than 30 minutes at a time. If you have a history of back or joint issues, it’s wise to consult with a healthcare professional before trying new exercises. Fortunately, these moderate-intensity movements are generally safe for most individuals.
In no particular order, here are five exercises that can dramatically enhance your workplace health:
- Thoracic Rotations
Application: 15–20 reps per side
Cues: While seated, elevate your arms to shoulder height and slowly rotate your trunk side to side. This motion effectively mobilizes the thoracic spine, which often suffers due to prolonged sitting. To increase the stretch, you can reach behind with your leading arm.
- Upper Trap / Levator Scapulae Stretch
Application: 2 sets of 20–30 seconds per side
Cues: Position one hand beneath you and gently tilt your head towards the opposite shoulder, using your hand to assist. Start with a small range of motion and gradually deepen the stretch as you become more comfortable. To target the levator scapulae, lower your head so your chin approaches your armpit.
- Thoracic Extension Stretch
Application: 5–8 reps with a 5-second hold each
Cues: Stand behind your chair and grasp the backrest. Step away until you can hinge at the hips without bending your elbows, then lower your chest towards the floor while keeping your arms straight. This significantly enhances overhead mobility and allows your spine to decompress.
- Wall-Assisted Backstrokes
Application: 5–8 reps per side (moving backward)
Cues: Stand about 2 feet away from a wall, facing it. Place your hand on the wall and perform backstrokes on one side, ensuring the opposite shoulder remains neutral to maximize shoulder range of motion. After completing the reps, switch to the other side.
- Box / Chair Squat
Application: 2 sets of 10 reps
Cues: Keep your heels on the floor as you sit back into a chair before standing back up. Focus on hinging at the hips and ensuring your knees track over your toes. For an added challenge, lightly tap your seat on the chair while maintaining weight through your legs, and remember to squeeze your glutes at the top of the movement for complete extension.
In Closing
If you find yourself sitting for most of your day, it’s all too easy to develop habits that lead to stiffness, tension, and pain. However, it’s never too late to reinstate movement and balance in your body, even if you’ve been living this way for years. Simply engaging in a brief mobility routine daily can have an immediate positive effect on your pain levels and overall well-being.
Are you ready to feel better? Why not start this routine today?
-David Liira, Kinesiologist
Chapter 2: Effective Mobility Exercises
Explore 8 exercises specifically designed for desk workers to counteract the negative effects of prolonged sitting.
Follow along with this 4-minute mobility routine to improve your desk posture and enhance overall mobility.