Desk Job Movements Tips
5 Tips To Move More While Sitting At Work
Having a desk job isn’t an excuse to sit all day long. There are plenty of ways in which you can add more movement into your day! Here are my top five tips:
1. Get up and stretch every 30 minutes
Hysteresis (aka muscle creep) is when your muscle fibers start to shorten after being in a shorten position for a period of time. This starts to happen within only about 30 minutes of inactivity! To combat muscle shortening, you should try to get up, stretch, move or change positions every 30 minutes.
The most common muscle talked about when sitting is your psoas (aka hip flexors). Standing up, doing a couple stretches, going for a couple minute walk, switching positions are all great ways to prevent your psoas when shortening.
2. Sit and stand in many different positions throughout the day
Hopefully you have a sit to stand desk (or a makeshift standing desk). If so, you should try and switch between sitting and standing many times throughout the day. Either option is not better than the other, movement and changing positions is what is best. When you get tired (mentally or physically) your body starts sinking into old patterns that might not be helping your body, that is a great time to switch to the next position.
When you are sitting, firstly, you want to try and sit with good posture (for more information about posture check out this blog or The Posture Course). Then you can get creative by sitting more at the front edge of your chair, using the back rest, crossing one foot over your knee, bending one knee, sitting criss cross and leaning to one side, etc…. The problem when it comes to sitting, is if you sit in the same chair, with the same posture, every day, for years and years, your body begins to change and adapt to those postures. If you are moving your body, you will be using lots of different muscles and will have less postural imbalances. Another great tip, is try sitting in several different chairs throughout the day!
Need ideas for different ways to sit in a chair? Check out this blog post, with pictures of many different ways you can sit in a chair.
The same goes for standing, firstly you want to think about the main important standing posture cues (for more information about posture check out this blog or The Posture Course). Then you can get creative by rolling out your foot, stretching your calf, stretching your hamstring, bending one knee, balancing on one leg, etc… The problems with sitting are the same problems with standing. If you standing in the same position, with the same posture, every day, for years and years your body will begin to slowly change and adapt to those postures. If you are standing and moving your body, you will naturally improve some of your muscle and postural imbalances.
3. Stretch
You can easily add little stretches and movements while sitting or standing at work.
When you are sitting you can stretch your neck and shoulders. You can stretch your hips by crossing one foot over the opposite knee or you can bend a knee and place that foot on the chair (like a modified squat). You can stretch your hamstrings by placing one foot on the trash. And there are various ways you can stretch your hands and feet while sitting at a chair.
When you are standing you can stretch your calfs, hamstrings, quads, etc… Get creative with your movements! And let your body lead you with what stretches or movements it needs.
If you need some stretching inspiration check out this Chest Opener Flow or go to my youtube channel.
4. Go for a walk
Several times a day make it a priority to go for a 10-15 minute walk. Not only is the movement good for your body, it’s also a great mental break. When you get back to your desk you will feel refreshed and energized. So no need to reach for that second cup of coffee!
5. Rearrange your desk
Once a week (or more) switch up your desk arrangement. For example, if your phone is on the right side, try to switch it toe the left side. If you always rest your left leg on the trash can, move it to the right side so you can rest your right leg. Play around with changing the height of your computer and your chair. Better yet, see if you can swap chairs back and forth with another employee.
What are some helpful tips you have? Leave a comment below!!