Unlocking Your Body: Daily Movement Strategies to Combat Excess Sitting.
The body adapts to the positions in which you place it every day.
For example, if you sit at your desk all day, spend time driving, and then sink into the sofa all evening, your hips’ range of motion will shrink over time, and the joints will become stiff, often leading to aches and pains in the legs or lower back.
Interventions such as mobilisations, strength exercises, foam rolling, and breath work all work, and can certainly help to regain movement and address 'sticky' tissues.
However, ultimately, using all of these AND improving overall daily movement is the best strategy to really counter the effects of being in a seated position for extended periods.
How should you be boosting your overall daily movement?
Regularly changing positions and taking breaks to move (5 mins of movement for every 30 mins of sitting).
Explore different shapes during these breaks - stretches, lunges, bend side to side, climb the stairs, get your arms overhead.
Stand and walk more - if you’re able to take a call/meeting on your feet, then do so, even better if you can go outside.
Remember, our bodies don’t like to be stuck in the same position for hours at a time. Making movement breaks a non-negotiable part of your daily routine is by far the best strategy to help prevent aches, soreness, and future movement dysfunctions.
“I spend most of my week at my desk, what exercises should I be doing?”
Here’s a 10-minute follow along routine consisting primarily of some foam rolling and dynamic stretches - an excellent routine to follow if you’re keen to break up long bouts at your desk with some focused movement. (all you’ll need is a mat and a foam roller)
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