These mobility exercises for everyone that works at a desk might be perfect for you. Are you tired of feeling stiff and achy after hours of sitting at your desk? Even for those of us who are active on social media, desk work can take its toll on our bodies.
But fear not, because today, I’m sharing five must-do mobility exercises that will help you feel more spry and athletic in no time. And who better to guide us through than Marcus Filly, a 6-time CrossFit Games athlete and expert in functional bodybuilding workouts and movement tips.
1. Mobility Exercises for Everyone that Works at a Desk: Address Common Impairments Head-On
Our bodies weren’t built for prolonged sitting, which is why mobility impairments are becoming increasingly common.
Combat these issues head-on with targeted exercises. Start by tackling thoracic extension with the dumbbell pullover, then address hip rotation with the half-kneeling weight shift. Tight glutes and hamstrings? The toes-elevated Jefferson curl is your answer.
For tight quads and hip flexors, try the front split. And to combat limited shoulder extension and flexion, incorporate the shoulder extension bridge and passive hang into your routine.
2. Mobility Exercises for Everyone that Works at a Desk: Keep Moving Through Full Ranges of Motion
Joints thrive on movement, so make sure you’re using yours to their full potential. Incorporate exercises that express large ranges of motion, such as the low Cossack squat, cyclist front squat, and middle split. By moving frequently and through full ranges of motion, you’ll keep your joints healthy and adaptable.
3. Structure Mobility Work for Easy Integration
The best mobility program is one you’ll actually stick to. Keep it simple by focusing on essentials and minimizing complexity. Aim for quick, efficient warm-ups and cool downs that you can complete in under 10 minutes.
If you’re short on time, look for ways to incorporate mobility into your existing routine or daily activities.
4. Find Balance Between Flexibility and Stability
Flexibility is fantastic, but without stability and control, it can lead to injury. Prioritize core stability to ensure consistent movement patterns and injury prevention.
Incorporate full-body movements that engage the core, program core exercises regularly, and emphasize spine position during mobility work. By striking a balance between flexibility and stability, you’ll move with confidence and ease.
5. Embrace Variety to Keep Things Fresh
Don’t get stuck in a mobility rut. Mix things up to keep yourself engaged and adaptable. Incorporate a variety of mobility training methods, including static stretching, dynamic movements, and stability exercises. By exposing your body to different stimuli, you’ll prepare it for a wide range of movements and scenarios.
In conclusion, don’t let desk work hold you back from feeling your best. With these five must-do mobility exercises, you can combat the stiffness and discomfort that often accompany prolonged sitting. So, get up from your desk, move your body, and reclaim your freedom of movement. Your body will thank you for it.
Remember, consistency is key when it comes to mobility work. Incorporate these exercises into your daily routine, and you’ll soon notice improvements in how you feel and move.
Don’t wait until discomfort sets in—start prioritizing your mobility today for a happier, healthier tomorrow.
Learn More
Easy 5-Minute Daily Stretching Routine to Unlock Your Mobility
The Perfect Mobility Routine for Your Body
How to Build Strength and Mobility at the Same Time
image sources
- Laptop sitting: Mikhail Nilov on Pexels
