October 3, 2022

Are you required to sit for most of your working day?

Sit happens. It’s unavoidable. Here are my top tips; simple things/drills you can do each day to help alleviate potential problems produced from sitting all day.

• Please change your position every hour and have three different working stations i.e chair 1, stand, chair 2. Set your alarm every hour so you don’t forget. Do the standing stretch: If you sit a lot, stand up from your chair. Start by raising your arms overhead and hold for ten seconds. Then reach higher and farther back for another ten-count. Inhale deeply, working into an upright and stress-free standing posture. Drop your arms and relax. This stretch measurably dispels cumulative stress on the spinal discs. Do it throughout the day. Have a read of Stuart McGill’s tips on this

• Every hour on the hour do 25 x seated banded abductions: triple band your green band and pop it around your legs above your knees, keeping your feet hip distance apart and on the floor move your knees out and in keeping the band tense

• Throughout the day aim to complete 100 single leg calf raises on each leg. These do not need to be performed all at once but look to complete the 100 by the end of each day. Think sets of 10 to 20 reps. Please do this on the floor but get up as high as you can onto your toes. Quality reps. 

• Eyes closed single leg stance 30 seconds 2 sets (neurological proprioception) 

• As many short walks per day as possible. 5 mins around the block or around the office