Desk Job Survival: The Best Mobility Drills for Office Workers to Prevent Stiffness and Pain
Our world has become a place where Sitting at a desk for long hours has become extremely common. We have forgotten that man was made for mobility and enormous physical activity. Prolonged sitting in a similar posture, has not only made us prone to problems like stiffness, and rigidity but not keeping a check on this and maintaining this posture can cause serious problems in the long run.
But we can not start the hunting job again, right? our desk job would not allow us.
What if there is a way by which we do not have to leave our desk jobs and do simple exercises that save us from these problems? Here in this article we discuss the best mobility drills for office workers.
Why Mobility Drills Matter for Office Workers
When we sit for extended periods the muscles in our body shorten and tighten, mainly in the hip flexors, hamstrings, and lower back. If we have a poor posture we become prone to problems like muscle imbalances, joint misalignment, and weakened core stability. If this is not stopped with time this can cause –
- This can lead to a reduced range of motion
- Our muscles can tense and sore
- Our blood circulation will not work properly
- We may also face musculoskeletal issues such as lower back pain and neck strain.
How can mobility exercise Help?
- By doing good mobility exercises we can improve our joint functionality and elasticity.
- The flood flow and oxygen supply can be increased in the muscles.
- Improve our body posture and reduce muscle imbalances.
- Reduce overall stress and provide mindfulness.
Best Mobility Drills for Desk Workers
These exercises are crafted in a way that they are easy to perform, require minimum space, and do not need any special equipment.
How to do it:
- Neck Stretch and Rolls
- Begin by Sitting upright with your feet flat on the floor.
- Now Slowly tilt your head to the right side, bringing your ear toward your shoulder. Keep it Held for 10–15 seconds.
- Repeat the same on the left side.
- Follow these steps by gently rolling your head in a circular motion (clockwise and counterclockwise) for 10–15 seconds.
Benefits:
- Reduces the stiffness in your neck and improves mobility.
- Relieves tension in your body caused by forward head posture.
2. Seated Hip Stretch
- Begin with Sitting on the edge of your chair with your feet flat on the ground.
- After being in a good posture, keep your right ankle over your left knee.
- Now Gently press down on your right knee while leaning forward slightly.
- Hold this position for 20–30 seconds.
- Do this with the other side as well.
Benefits:
1. This helps in improving the flexibility of the hips
2. Helps in reducing lower back pain.
3. Ankle Circles
Begin by Slowly rotating your ankles in a circular motion ( do this in both clockwise and counterclockwise directions) for 15–20 seconds.
Repeat this 2–3 times. Make sure your ankle is rotated properly.
Benefits:
- This helps in making our ankles more mobile.
- This improves the blood circulation in our legs.
4. Hamstring Stretch
- Begin by Sitting on the edge of your chair.
- Now gently Extend your right leg straight in front of you, making sure your heel is properly rested on the floor.
- Lean forward from your hips till the point you feel a stretch along the back of your leg.
- Try to Hold this position for 20–30 seconds.
- Do this on both sides and repeat.
Benefits:
- This helps reduce the tightness in the hamstrings
- Very beneficial in Improving leg mobility and flexibility
Shoulder Rolls
- Begin by Rolling your shoulders backward in a circular motion for 10–15 seconds.
- Repeat the same in the forward direction.
Benefits:
1. Eases shoulder and neck tension
2. Improves range of motion
Thoracic Spine Extension
- Begin by Sitting upright with your feet flat on the floor.
- Now gently Place your hands behind your head. (make sure your posture is good)
- Arch your back slightly, do this while pressing your upward chest.
- Hold this position for 10–15 seconds.
- Repeat this 2–3 times.
Benefits:
- This helps in improving the posture.
- Reduces stiffness in the upper and mid-back
Seated Spinal Twist
How to do it:
Begin by Sitting with your feet flat on the floor.
Now keep your right hand on the back of your chair and your left hand on your right knee.
Gentle start twisting your torso to the right while keeping your back straight.
Hold this position for 15–20 seconds.
Do the same on the other side as well.
Benefits:
1. This exercise improves spinal flexibility
2. Helps in alleviating lower back stiffness
These are simple but highly effective exercises, Everyone can do these with ease. By engaging yourself in these mobility exercises get yourself immune to upcoming problems like back pain, body stiffness, and other long-term bodily problems. Start adding these exercises to your routine and you will see changes in no time.
