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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Desk Jobs
- This topic has 6 replies, 3 voices, and was last updated 10 years, 2 months ago by
Bill Kramer.
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07/18/2013 at 12:12 am #70354
Louise MurphyParticipantHow many of you have desk jobs and what do you do to combat the difficulties that come with sitting all day? Anyone tried kneeling as opposed to sitting? Couch stretch is a significant help with the tight hip flexors and quads. Still, my back has seen better days and the desk job isn’t helping.
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07/18/2013 at 12:52 am #72449AnonymousGuest
Episode 276: MobilityWod Google Talk: Desk Bound
Why Sitting Wrecks Your Mad Hip Action
Episode 88: Desk Athlete Hip Rescue
What are you doing to address the back?? -
07/18/2013 at 8:19 am #72450Bailey MartinezMember
I use lacrosse balls for my hamstrings while I sit and to work. General tack work here. Just tack the ball under your leg, and do leg extensions. Make sure you have great posture and tighten your glutes as much as you can. There’s a HUGE difference if you do this.
Every time I get up, I lower my chair and do 10 quick body squats. Every time I sit down, I stretch my legs for a minute each.I also have some resistance bands at my desk and tie them to a filing cabinet. I can do some upper body work – primarily for the shoulder. But I can also hook them up to my legs to act as distraction forces and can really work on some groin mobility.There are the foot rests that everyone uses in an office. I use these every morning and throughout the day to get some calf stretches in.I also have a 10lb ankle weight that I use to do some leg extensions (due to previous knee problems).The key is to be creative and find ways to do any and all of the mobility work throughout your day in quick and efficient ways. -
07/18/2013 at 11:16 am #72451Louise MurphyParticipant
^^^^Good work
The psoas is also important to manage. I’m working a routine of sorts to deal with it, the back pain comes from the messed up hips, psoas, quads, etc.Couch stretch, psoas flossing, etc.Basically a combination of all the links in this thread so far, including Kaitlin’s -
07/18/2013 at 11:20 am #72452Louise MurphyParticipant
Also, if the back gets bad, a lacrosse ball worked around the lower back/upper hip area works wonders
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07/18/2013 at 5:23 pm #72458AnonymousGuest
Others that hit the psoas and somethings that can fire up the psoas
Bubo Barbell Pec/Psoas Smash Quicky or What to Do With Those Bent Barbells
Jill Miller Smashes Your Guts! (and psoas, and tacked down viscera, and matted down abdominals…) Part 2
Jill Miller Diaphragm Evolution Part 3: Eccentric Loading
Episode 301: Psoas Flossing and Biker Hips
Episode 129: The Twin Bowstrings, the Psoas and Scalenes
Episode 75: Your Inside Psoas Bits, World Record?
Episode 40: USAW Oly Prep: Some New Hip Love /Psoas/Calves
Episode 26: Hips and Seppuku: Psoas and Hip Soft Tissue Mob
Episode 04: Silent P in Filet, Very Paleo -
07/19/2013 at 11:58 am #72466Bill KramerParticipant
Try sitting on the edge of your chair when you are forced to sit. Otherwise, just make an effort to take water breaks (drink more water) or co-mingle (bother) your peers.
If you’re feeling high speed, paint a track around the outer circumference of your office invite others to join you for “power walks.” Set up a jar for donations and ask folks to pledge .25 cents for every lap you complete. It’s for a good cause, like a Children’s hospital or something.
Your boss will either love the idea and promote you to middle management or fire you on the spot! Either way, you’re back probably won’t hurt because you’re staying active.
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