Are You An All Day Desk Dweller?
Fast and easy ways to add more movement and stretching into your day:
May the force be with you. Gravitational Force that is. Don’t let sitting get the best of you. By creating as many facet points for your framework to be against gravity, you can curb ailments and reap benefits over a multitude of functional systems in your body. The last thing you want to do is implement Newton’s Law of Inertia and stay at rest. If you do, you are exposing yourself to a decrease in
- Metabolic capacities
- insulin resistance, hyperlipidemia, decreased fat oxidation, a shift in substrate use toward glucose, reduced protein synthesis, loss of collagen, and more…
- Cardiovascular systems
- Loss of blood volume, red cell mass, fluid, and electrolyte shifts; reduction in integrity of blood vessels, and more…
- Musculoskeletal systems
- Muscle atrophy, bone loss, and more…
- Rhythm and Sleep
- Increased fatigue, strain on nervous system from poor posture, and more…
- Balance and Coordination
- Reduced Sensitivity to sensory systems, reduced reflexes and more..
The best way is to be active as much as you can. This does not mean you have to achieve a HIIT workout, pull out dumbbells, or sprint a 5km distance. These are ideal but you can increase the influence of gravity via low-impact, office friendly means;
- Walk for at least 11 minutes a day
- Getting blood circulating and your heart rate elevated can reap big benefits. If you’re able to reach 10,000 steps a day, depending on your pace can also burn 300-400 calories
- Switch positions to Standing and do so continuously
- Shifting the points where gravity is pulling upon and alternating the load periodically will help increase balance and coordination
- Also putting your legs in different positions can aid in mobility
- Piriformis figure 4 seat
- Knee hug
(emphasis is to not stay in these positions for too long)
- Stretching; Interaction of forces
- Static: no movement created but sustained lengthening of muscle at end range of motion in a challenging but comfortable position (increasing force)
- Cobra pose
- Childs pose
- Chest opener
- Dynamic: active movements where joints and muscles go through a full range of motion (dance between you against Gravity) Here are some great dynamic spine openers
- Cat cows
- Thoracic rotations
- Side bends
- Passive: use of an aid to assist (force overcoming you)
- Wall
- Towel
- Band
- Chair
- Static: no movement created but sustained lengthening of muscle at end range of motion in a challenging but comfortable position (increasing force)
– Proprioceptive Neuromuscular Facilitation (PNF): Putting a muscle in a stretched position (also called a passive stretch) and holding for a few seconds. (increasing your force against gravity or force against an immovable object)
- Contracting the muscle without moving (also called isometric), such as pushing gently against the stretch without actually moving. This is when the reflex is triggered and there is a 5- to 10-second window of opportunity for a beyond ‘normal’ stretch
- Relaxing the stretch, and then stretching again while exhaling. This second stretch should be deeper than the first.
Anna Zimmer, Kinesiologist and Personal Trainer
BKin, CSEP-CPT, FMS 2
Rep 1 Fitness