Mobility Stretches and Primal Movement Exercises You Can Do While Working
Hey there fellow desk potatoes! If you're anything like me, you're currently reading this from the comfort of your own home, hunched over your laptop, and wondering if your back is permanently fused into this position. Fear not! I'm here to share some simple mobility stretches and primal movement exercises you can do right at your desk to help you move, stretch and feel better, even while working.
Mobility Stretches
First, let's talk about mobility stretches. Mobility is simply the ability to move freely and easily without pain or restriction. Unfortunately, when we sit at a desk all day, our joints can become stiff and our muscles can get tight, leading to pain, discomfort and even injury. Incorporating mobility stretches into your workday can help you maintain flexibility, prevent pain and stay energized.
Here are five mobility stretches you can do right at your desk:
Neck Stretches:
Sitting at a desk for long periods can lead to neck stiffness and pain. To help alleviate this, start by sitting up straight with your shoulders relaxed. Tilt your head to the right, bringing your right ear towards your right shoulder. Hold for 10-15 seconds, then switch sides.
Shoulder Rolls:
Shoulder rolls are a great way to relieve tension in the shoulders and upper back. Start by sitting up straight and rolling your shoulders forward in a circular motion. After 5-10 reps, reverse the motion and roll your shoulders backward.
Hip Openers:
Sitting for extended periods can cause tightness and discomfort in the hips. To counter this, sit up straight and cross your right ankle over your left knee. Gently press your right knee down towards the ground and hold for 10-15 seconds, then switch sides.
Spinal Twists:
Spinal twists can help improve posture and relieve lower back pain. Start by sitting up straight and placing your left hand on your right knee. Gently twist to the right, using your right hand to support you on the back of your chair. Hold for 10-15 seconds, then switch sides.
Ankle Circles:
Ankle circles can help improve circulation in the legs and feet. Start by sitting up straight and lifting your right foot off the ground. Rotate your ankle in a circular motion, first in one direction and then the other. After 10 reps, switch to your left foot.
Need Help With Your Job Search?
Enroll in our online course, Find a Job Fast: The Job Search Accelerator For Career Professionals
Primal Movement Exercises
Now, let's talk about primal movement exercises. Primal movements are the basic, fundamental movements that our bodies are designed to do, such as crawling, squatting, lunging, pushing and pulling. Incorporating these movements into your workday can help you build strength, improve mobility and enhance overall fitness.
Here are five primal movement exercises you can do right at your desk:
Crawling:
Crawling is a great way to strengthen your core and improve your coordination. Start on your hands and knees, and then lift your knees off the ground so that you're in a crawling position. Move forward on your hands and feet, keeping your hips low to the ground.
Squatting:
Squatting is a great way to strengthen your legs and improve your range of motion. Start by standing in front of your chair with your feet hip-width apart. Slowly lower yourself down into a squatting position, keeping your weight on your heels. Hold for 10-15 seconds, then stand back up.
Lunging:
Lunging is a great way to improve your balance and strengthen your legs. Start by standing with your feet hip-width apart. Take a step forward with your right foot and lower your body down until your right thigh is parallel to the ground. Return to standing and repeat on the other side.
Push-Ups:
Push-ups are a great way to build upper body strength and improve your posture. Start by placing your hands on the edge of your desk and walking your feet back until your body is in a straight line. Lower your body down until your chest touches the desk, and then push back up.
Pull-Ups:
Pull-ups are a great way to strengthen your back and improve your grip strength. If you don't have a pull-up bar, you can use a sturdy door or the top of your desk. Stand in front of the door or desk and place your hands on the top. Slowly lift your body up towards the bar or desk, and then lower yourself back down.
Why Are Mobility Stretches and Primal Movement Exercises Popular Right Now?
Incorporating mobility stretches and primal movement exercises into your workday can help you stay healthy, prevent pain and feel better overall. By taking just a few minutes each day to move your body, you can improve your flexibility, strength and mobility, and maintain your energy and focus throughout a long work day. The best part? It’s free, you don’t need any equipment and you can do it all from the comfort of your own home or small office space. So don't be a stiff desk potato - get moving and feel the difference!
Related:
Developing An Authentic Holistic Well-Being Routine For Career Professionals Workbook
5 Reasons Why College Students Should Take a Mental Health Day
Meet The Writer!
Hi! My name is Nadia Ibrahim-Taney and I help people design happy and fulfilling careers through authentic career coaching. My expertise includes career exploration guidance, resume writing, interview prep and LinkedIn profile optimization. My pronouns are She/ Her/ Hers and as a member of the LGBTQ+ community, I focus on how diverse identities impact and influence folks holistically and professionally. Please connect with me on LinkedIn or at Nadia@beyonddiscoverycoaching.com
