Ditch the Pain at the Desk (3 tips)

It’s no surprise that after sitting at a desk we experience pain.  We may get achy hips, a sore neck and a mid-back that’s just atrocious.

If you’re a parent you probably know what I mean even more!  Constantly bending over, reaching and awkwardly grabbing for objects you can barely reach while straining with all your might.

Well, here’s three things I’ve always found to work well when it comes to UNDOing the Desklife pain.

1 – Motion in the form of standing.  Stand up, put your arms over your head and squeeze your glute and quad muscles (every 30 minutes).

Screen Shot 2018-04-08 at 9.32.46 PM
#1 Here’s a post from IG.  Stand and put your arms overhead.

2 – Activate your upper back.  As gravity pulls you forward you need to find a way to do the opposite.  Remember that the front muscles will get tight and shortened (chest) while the upper back muscles get weak (and dormant).  Wake them up with the band pull-up.  I keep a band in my workbag so I remember to perform these daily.

Screen Shot 2018-04-08 at 9.37.01 PM
#2 Here we start the band pull-apart.  Let the shoulders stay dropped.
Screen Shot 2018-02-12 at 11.30.35 AM
#2 What the band pull-apart should look like from the front.

 

 

 

 

3 – Since you spend so much time with the hips flexed.  Spend some time doing the opposite (hip extension).  Train the exact opposite position so that your hip flexors don’t get more short/tight.  It’s relative simple to hang out in what we call the “couch stretch” (you don’t have to be an athlete).

Screen Shot 2018-03-26 at 12.15.12 PM
#3 The Couch Stretch.  It’s too much try letting the back leg rest on the seat of the couch instead of the back.

I wish there was a magically, one time cure to offset the effects of sitting.  But there is not.

Aim to do all of these each and every day.  It’s all about breaking up a bad habit and re-training your body.  That bad habit may have been ingrained for 20+ years… now you have to start un-training that habit.

And we all know how habits are to learn if we have kids.  Once you’ve set a precedent it begins to get really challenging to change things up.

Let me know how it goes?  If it seems overwhelming pick option #1 to start with and apply it for 6-8 weeks.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s