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Post date: Oct 13, 2016 12:33:33 PM
Don't Just Sit There by Katy Bowman
Chapter 7. Big Movements to do at your desk.
Utilize 3-5 minute exercise breaks throughout the day. Practice one per break or flow through them in one movement period. Working on one helps that move get better while the flow mobilizes more, more often.
Thoracic Stretch
Face the wall.
Place hands on the wall.
Walk back, dropping chest toward the pelvis.
Keep the feet straight.
Back up until hips are behind the ankles, legs straight but quads relaxed.
Keep the tailbone lifted.
Don’t thrust the ribs.
To ‘demouse' the shoulders, rotate arms and elbow pits up.
Double Calf Stretch. Places a great load on the calf tissue by keeping the pelvis in a tucked position.
Place the hands on the seat of a chair or des. Line up the outside edges of the foot and straighten the legs (quads relaxed. Back the hips up behind the heels (so toes are liftable)
Keep the knees from bending and ribs from thrusting. Untuck the pelvis to feel the muscles behind the leg. Rotate the thighs to neutral (Step 6)
For more of a stretch, use a ½ roller.
Wall Angels
Stand with the back against the wall, feet 3-4 inches away, hips and rib cage touching the wall. Make a T with the arms.
Back of the hands and wrist go against the wall. Work the arms overhead until the arms or ribs pull away from the wall. Repeat in a slow fashion making snow angels against the wall.
Seated and Standing Piriformis Stretch - Targets the piriformis, the deep muscles in the hips.
Sitting on the edge of a chair, keep left foot on the floor and cross right leg over so the ankle is resting on the left knee.
Untuck the pelvis (follow protocol outlined for better sitting.)
For an added challenge, do the stretch while standing. Use a desk for balance. Hook the ankle of one leg over the knee of the other, lower the hips.
Pelvic Slide
Stand with the legs slightly wider than the hips, feet pointing forward until the hands are resting on the seat of a chair. Relax the pelvis and spine towards the ground.
Back the hips up until they are behind the heels (slight hamstring stretch.) Shift the pelvis toward the right leg then the left without migrating forward. The only motion is from the pelvis gliding over the tops of the thighs
Nerve Stretch
Arms out to the side, palms facing away to the side. Reach entire arm away from the body. By moving the arms through ranges of motion not seen at work, we stretch the muscles and nerves to keep them gliding smoothly and adhesion free.
The Waiter
Bend arms at 90 degrees at the elbows. Externally rotate the arms. This introduces external rotation to the shoulder, this is especially necessary after hours keyboarding in internal rotation.
Cobblestone Mat Walking
Taking some steps will maintain foot and ankle mobility.
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