15 Minute Corrective Routine for Seated Occupations
- Day Bint
- Oct 26, 2020
- 3 min read
Nowadays most of us sit behind a laptop or computer in our jobs.
It's no great secret that humans were not designed with this type of 'posture' in mind when evolution adapted us into hunter gatherers. But modern lifestyle dictates that many of us spend hour after hour sat in a slumped position before standing up and feeling like we are 20 years older than we actually are, (30 years in some cases).
The effects on our body of sitting for long periods of time are well documented but for those of you who don't want to sit behind their computer Googling these, (I'm sure you'd prefer to stand up and stretch), here are just a few issues that arise with the upper body:
Stiff neck
Tight upper shoulders
Burning sensations between the shoulder blades
Tight chest
Headaches
Forward protracted head
Forward protracted shoulders
Worryingly, these factors all encourage each other to get worse as time goes by.
For example:
A forward tilted head encourages rounding of the shoulders.
Rounded shoulders stretch the muscles between your shoulder blades which then try to shorten under tension which creates a burning sensation.
Rounded shoulders also have a tendency to elevate the shoulders as they get pulled forwards.
Elevated shoulders create a shortening in the back of the neck and upper shoulders which are commonly linked with stress headaches.
This pattern doesn't unwind itself. Once your head starts jutting forwards (looking at your computer screen) gravity will continually fuel this runaway train and aches and pains.
The biggest issue here is that this all happens slowly, (over a period of months and years), allowing us to become accustomed to these headaches, feelings of stiffness and tightness. I'm always amazed how many clients tell me how tight they feel yet they do nothing about it. This pattern is only going to go in one direction - and that isn't to move back to a more upright posture!
So What Can We Do?
Below I have put together a simple 15 minute routine you can do after each work day.
This can be done as soon as you log off (if you work from home), as soon as you get home, (if you work in an office) or at the gym (if you train after work).
The best part is that half of the routine is simply lying on your back relaxing. You can use this time to unwind from the day clearing your head so that you can enjoy your evening and not spend it processing everything that didn't go well or didn't get done.
Give this a go and see how you feel.
Most clients tell me they feel quite different after just 15 minutes!
The Restricted Prone Cobra
If you would like to get an even bigger bang for your buck, add the Restricted Prone Cobra at the end of this sequence.
Once you have released all the tightness in the muscles and stiffness in the joints, it is a great time to strengthen and shorten all those muscles in the upper back that have been lengthened all day whilst you were at the computer.
If you don't know how to do the Restricted Prone Cobra, here is a link to a quick instructional video I did a short while back:
Having worked with hundreds of clients with these considerations, I get many remarks about how much better people feel once we incorporate just a few mobility and strengthening exercises into a workout routine.
If you would like a free consultation to see what I can do to help you unwind after a day slumped behind the computer, pop me a message and we can arrange a free consultation.
GOOD LUCK!
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