(Only 4 Minutes Long!)
Sitting or standing at your workstation can cause some intense pain! Most people believe that sitting is what causes a myriad of problems such as neck pain and back pain. In reality, the problem with our technology driven lifestyle is that we are not moving as much as our bodies are designed to move.
To help combat this epidemic of immobility, I’ve created a desk program to help you get in your daily, effective posture exercises that can be easily done during your work day.
Of course the only way to determine if a posture coaching plan is right for you is to try it out! To give you a sampling of the effective and efficient posture specific exercises designed for this program, below is a a short 4 minute desk routine. This mini desk pain relief plan hits the 3 major areas of the body that need to be worked throughout the day. I recommend doing this 4 minute routine daily for a week and see how your body feels. In fact, it’s so short that you can do it multiple times in a day!
Be sure to perform the exercises in the order listed below.
DESK HAMSTRING STRETCH
Let’s begin with opening up the chest and stretching the hamstrings. Watch the video below. The VERY important part of this exercise is the lower back position. It’s important that it’s NOT rounded and that you use your hip flexors to find a neutral pelvis position (lower back is flat):
DESK SITTING ELBOW CURLS
Next up we are going to strengthen the upper body posture muscles. We’ve opened up the chest muscles in the previous exercises, so therefore it should be a bit easier to get the arms into this position for elbow curls. Make sure that your knuckles are ON your forehead and that you try to get your elbows to touch together when you close them up. Listen to the audio for more cues:
DESK STANDING IN-LINE GLUTEAL CONTRACTIONS
Finally, it’s time to work the glutes! We sit on these muscles and they become under-activated. Without active glutes, our lower back takes on a lot more pressure than it was designed to take. This exercise works the muscles unilaterally (which means one side at a time). This way you can figure out which side is harder to contract than the other, and correct this disparity. Check it out here:
Rotate through these 3 exercises as many times as you can in a day, and you’re guaranteed to feel better! It’s quick, easy, and simple to do on a daily basis. You can search for hours and hours on the internet to try to find an easy way to get proper posture exercises at your desk, or you could follow this mini plan and know that you’re getting the best possible 4 minute routine that’s worth your time.
(no really… comment below and tell me what else I can offer you to help your posture and pain!)
What more do you want?
Comment below and let me know how you did with this mini plan… I love to hear from all of you and respond to every email (comment)!