The modern workspace destroys our health. Spending long hours hunched over a computer, sitting through endless meetings or being stuck behind a steering wheel doing trips affects the alignment of our body.
We do not realize that, as a result, our shoulders are arched forward, which puts more stress on the neck, the chains and our back. We lose strength and flexibility while our joints begin to hurt.
When one or both of the hip flexors are blocked, as a natural result of sitting all day, your body sends signals to the opposing muscles. This blocks the gluteus maximus, or gluteus muscles, and makes the tendons less efficient. Creates a relationship in which hip flexors are dominant and submissive glutes, leading inevitably to back pain.
In our office, we take care to say "posture" when we walk with a colleague and we see him hunched over. Some people even set their screensavers to show the word. It is a wonderful reminder.
Mark Verstegen, founder of Athletes 'Performance and Core Performance
Easy and effective exercises you can do at work
Performance coach Mark Verstegen, founder of Athletes' Performance and Core Performance and author of the series of books "Core Performance", suggested to counteract the effects of the technological workspace by adapting our position frequently throughout the day.
"In our office, we take care to say" posture "when we walk with a colleague and we see him hunched over," Verstegen said. "Some people even set up their screensavers to show the word, it's a great reminder" If you are standing with what Verstegen calls the "perfect posture", your ears should be aligned with your shoulders, your hips with your knees and your knees with your ankles. If you are sitting, there should be a straight line between your ears and hips. "
To accommodate the alignment of the body, start with the buttocks, squeeze your left gluteus and then the right one." Unless you reactivate your glutes ", said Verstegen, "no exercise to 'get buttocks made of steel' will make a difference."
Then, push your shoulder blades down, as if you were pushing them into the pockets of your back, finally, move your navel away from your belt without hold the breath in. This activates the transverse abdominal, the first muscle that is activated during movement.
When we carry the obligo towards the spine, we are essentially adjusting a belt, ensuring protection for the pelvis and lower back.
Remember to squeeze your buttocks, push your shoulder blades back and down and move your navel away from the belt throughout the day, especially when you're stuck in a meeting, in traffic or in an endless phone conference.
Exercise for the workplace
Regardless if you can include a training session during your day, it is still possible to do an exercise in the workplace, even wearing your suit and with limited space.
Verstegen recommended an active series of Movement Prep preheating exercises that increase core temperature, activate the nervous system, lengthen, strengthen, stabilize and balance muscles and, as the name suggests, prepare your body to move.
"Movement Prep reestablishes the mobility, coordination and stability of the joints you had in your youth while improving your strength, balance and coordination," said Verstegen.
Although Movement Prep can be a warm-up for later exercise, it's also a way to reactivate your system mid-morning or mid-afternoon after sitting for hours. Unlike traditional preheating, Movement Prep really makes you stronger and brings improvements in long-term flexibility. You will actively stretch your muscles in a series of movements, which can improve balance, mobility and stability. Think about them as a preheating with purpose.
For those crazy days when you can not go to the gym, it's also a good independent exercise that will take you between 10 and 15 minutes.
The key movements
Here are some of the movements you can make in the office, with low shoes or barefoot:
SIDE SIDE (SIDE LATERAL)
Stand with feet barely farther apart than your shoulders. Rotate your hips to the right and down by bending your right knee and keeping the left leg straight. Your feet should point to the front and be well supported on the floor. Push through your right hip, returning to the starting position. Then move your hip to the left and down by bending your left knee and keeping the right leg straight. Continue alternating sides, performing 10 repetitions of each.
INVERTED HAMSTRING WITH REACH
Lean on your left leg with a perfect posture. Bend the waist and raise your right leg behind you. Stretch both arms forward. When you feel a pull in the tendons of the back of the thigh, return to the initial position by contracting your glutes and thighs. Repeat the movement, alternating the legs, performing 10 repetitions on each side.
Stand with your back straight and your arms at your sides. Lift the right knee to your chest and hold the part just below the knee with your hands. Push your right knee as close to your chest as possible while contracting the left gluteus. Return to the starting position and repeat on the other side. Continue, alternating sides, performing 10 repetitions in each one.
WALK WITH HANDS (HANDWALK)
Lean forward from the waist and move your hands to the push-ups position. Lift your hips up to the dog-head-down position of yoga. Hold the position for 1 to 2 seconds and walk back to the initial standing position. Perform 10 repetitions.