Office Ergo Activity

There is a video to go along with this post.

Sitting for to long over a long period of time is a "body-posture-crime." When we look at evolution, our bodies are not meant to droop or become hyperflexed/hyperextended or curved in the wrong direction.

It is important to get up and move around several times during the day, especially if we sit hunched over a computer keyboard. Because individual bodies are, well, individualized, there are many exercises to show, which can strengthen weakened "computer" muscles and mobilize tightened "computer" muscles. Muscles that are targeted for strengthening in this case include the following:

Neck extensors
Upper back: rhomboids, rear deltoid, rotator cuff (in some cases)
Abdominals, mid and lower back
Quadriceps

Muscles that need stretching typically include:

Pecs (minor and major)
Hamstrings
Calf = especially for heel wearers
Anterior neck
Shoulder, rotator cuff

It is important to remember that everyone is different, so all of these muscles will react differently.

In addition, it is vital to move daily. There are more multi-movement exercises than exercises used for isolated muscle stretching & strengthening. If you need any particular stretches, strengthening, or stabilizing exercises, then fill free to comment on what muscle area needs your attention.

The following three exercises are posted on the YouTube channel and are used in the 2011 YMV Series - Theme #2: Office Ergo Activity:

1) Lower Trapezius Press
2) "O" or Pentagon Rhomboids Press
3) Single Leg Airplane with Pause

Enjoy!

Derek