The Office Workout

We live in an age that sees a wealth of plastic surgery at our fingertips. Whether it’s a full Mickey Rourke facelift or Jonny Drama calf implants, most telltale signs of aging are easily overcome under the knife. But arguably, one of the least attractive things about aging that can’t be changed with a quick shot of Botox, is the elderly physique of rounded shoulders and a “hunch” back. Maintaining a good posture in old age requires respect for good posture at all ages. This is not as easy as it sounds; daily working life is against us. Most of us work forward 90 percent of the day, be it driving, stuck at a desk or even worst, a badly set up laptop. Aside from solid core strengthening, there are simple stretches you can do in the office, even while you’re still at your desk to combat the Quasimodo effect.

1. Roll Downs
The Roll Down is great movement for spinal health and fantastic at relieving the all too common “been sitting at my desk all day” stiff back. Start by standing 20 centimetres away from a wall. You will need to use your abs to control this whole movement. From the start position, tuck your chin into the chest, unstuck your spine and slowly take the crown of the head to the ground by peeling off the wall a little bit at a time. Control this movement until your body is dangling with relaxed shoulders and a long neck. You then restack your spine, one vertebra at a time back to a standing position. It is important to note that for good back health, we should get up from our seat about once every hour.

2. Neck Retractions
This neck exercise will help reverse the ill effects of forward head posture and is so simple you could even do it while you’re parked at traffic lights. Sit up tall and look straight ahead, retract your head back so that your ear is in line with your shoulders. Apply moderate pressure on your chin with your fingertips. Hold for 20 to 30 seconds and repeat three times.

3. Lazy Waiter
An easy stretch to do while you’re checking your emails, start by sitting or standing with arms out in front as though you are holding a platter. Keeping your shoulder blades drawn down and elbows by your sides, take both arms out to the side. Feel a squeeze between the shoulders and an opening of the chest, hold for three seconds. Perform this movement ten times, ideally two to three times a day.

4. Dynaband Row
With the help of a dynaband, this can also be performed in any office environment. Sit on the ground with legs bent and the band comfortably under flexed feet. Hold both ends of the band with your palms facing downward. With your shoulder blades drawn down, pull the band back, feeling your shoulder blades come together behind. Keep a straight line between wrist and elbow. Hold this squeeze for three seconds and release. Repeat 10 to 12 times for three sets.

5. Doorway Stretch
As the name suggests, stand in front of a doorway or corner of the room, lift your arms up so that the elbows are in line with your shoulders and press your chest forward, feeling a stretch across the front of your chest. Hold this position for 20 to 30 seconds and repeat a few times the day.

With all these movements, constancy is the key. Our muscles are like rubber bands and tend to want to return to their original position after they are stretched. Practicing the following movements daily is the best way to see and feel positive change.

By: Steve Lee SM

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