We all know sitting at a desk all day is bad for your health. The 7 mile run or the 60 minute trainer ride before work help, but aren’t enough. The key is to stand up and move for a few minutes several times throughout your work day. Taking the long way to the restroom, going for a walk (or run) at lunch, and taking the stairs instead of the elevator are all easy ways to move more.
And this easy, do-anywhere movement sequence (courtesy of our friends at InHealth Sports Injury and Performance) only takes 5 minutes! It's our daily "muuv at nuun" routine, and it not only gets you out of your chair, but will also help ease tension in your back and shoulders from sitting hunched over at a desk all day.
Belly breathing: place your feet on the ground and hands on your knees, palms facing up. Breathe in through your nose for 4 counts and out through your mouth for 8 counts. Do this 5 times.
Hip Opener: if you’re a runner, this should be a familiar one. Stand with your hands on your hip. Raise one leg until your knee forms a 90 degree angle, then open out towards the side. Return to starting position (that’s 1 rep). Complete 5 repetitions on one side, then switch sides and repeat.
Hip Hinge: Stand with your feet hips-distance apart, knees slightly bent. Drive your hips backwards and extend arms outwards (keeping your back straight), then return to starting position (that’s 1 rep). Complete 5 repetitions.
Single leg deadlift: From a standing position, extend one leg behind you as you extend your torso and arms forwards. Return to starting position (that’s 1 rep). You can use a chair or desk to help stabilize as needed. Complete 5 repetitions on one side, then switch sides and repeat.
Chest opener: Start in a standing position with your hands hanging at your sides. Breathe in and pull your shoulder blades together (almost like you’re trying to touch them together). Breathe out as you return your arms to your sides (that’s 1 rep). Complete 5 repetitions.
Standing Gorilla Twist: Bend your knees slightly and place one hand on the side of your head, one hand on your desk while keeping your back straight. Twist torso away from the hand on your desk. Twist back to return to starting position (that’s 1 rep). Complete 5 repetitions, then switch sides and repeat.
Shoulder Opener to Swimmer: Stand with your arms raised in front of you with elbows bent upwards at a 90 degree angle. Open both arms out to the side, then bring hands together over your head and stretch towards the ceiling. Reverse steps to return to starting position (that’s 1 rep). Complete 5 repetitions.
Looking for further resources in the Seattle area to improve your movement health or dealing with an injury? You can schedule an appointment with InHealth by calling (206) 315-7998 or visiting http://inhealthseattle.com.
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