The 21st Century is such a great and horrible time to be alive. Amazing that we can interact with people across the globe with a small, hand-held device. Insane to think that within seconds of pressing “send” on an email or text message your recipient will receive it. We can transfer money between bank accounts in less than a second. These tech innovations are so incredible to think about but these are the same innovations that are hurting our body. Due to how efficient tech methods are in an office work space, staff members are required to spend 8-10 hours a day stuck behind a computer screen or have to constantly check their mobile phone. These individuals are exhausted by the time they get back home and exercise is the last thing that will come to mind.
So how about this, why don’t I just show you some simple mobility exercises that you can do in between jobs at work. Not only will this make you feel less guilty for not going to the gym after work but it will give you an excuse to get up and move around. Being sedentary is a huge problem in our day and age as it can lead to health issues such as obesity and it can reduce muscle strength, especially at the gluteal muscle group. Anyway, lets get into those 3 exercises:
Sitting on your chair at work, place the palms of your hands on your desk.
From this position, slide your chair backwards until you feel a pull through the shoulders + Lats
Hold this stretch for 30-45 secs.
Repeat as much as you can through the day
Sitting on your chair at work, place one arm on the inside of your thigh.
With the opposite hand, perform a windmill movement keeping the arm straight and rotate towards the roof.
Perform a slow 10-12 reps for the movement and repeat this x3.
Repeat this movement on the opposite side
Sitting on your desk chair, place one hand under your glute.
Tilt your head in the opposite direction and with the other hand pull your neck into side flexion.
Pull until your feel a stretch through the neck
Hold for 30 secs for 3 sets on each set.
Perform this as much as you can through the day.
Try these 3 exercises for the next couple of weeks then head over to our Instagram page, @invigorate.hp, and shoot us a DM to tell us how your body is feeling. If you have persisting pain I’ve included a booking link so you can get on top of your health today.
(Published Apr 23, 2025)
Written By: Nick Dimakis (Chiropractor)
