Category Archives: core mobility exercise

Half Body Shot of Five Happy Young Office Workers Showing Thumbs Up Hand Signs and Smiling at the Camera.

How to Undo the Damage of Sitting and Soar to the Top of the World?

by TONY OLEJNICKI | Creator of the QLS Program

The evidence, that a prolonged sitting is detrimental to the human health and that it lowers a life expectancy, is undeniable and overwhelming. Most of the desk jobs make you physiologically older than the chronological age so you will retire physiologically older than they should be. However, this can be easily corrected.

Prolonged sitting is the cause of a poor posture and back problems, limited range of motion in the hips and subsequent tight hamstrings, an increased injury risk from a misalignment.

The answer is a smart office mobility. The office mobility stimulates a better productivity, creativity and body rejuvenation. Correctly implemented office mobility program improves endurance, balance and agility.

Most sitting employees experienced getting up from a sitting position with numb glutes. The hips are so tight, forcing you to lean forward at the waist just to walk. Your glutes are semi-permanently contracted from excessive sitting. This prevents them from firing at an optimal level. Notwithstanding your brain stops the neural activity. This is because there is no need to move immobile muscles. It renders you unable to think clearly.

The office immobility is an imminent occupational health and safety issue. Fortunately, there is a simple and cost-effective solution. If applied, it leads to a better life expectancy for the desk employees and a huge productivity increase for the business.

The office mobility is a simple set of rules, procedures, and behavior helping you to a better productivity and an enjoyable quality lifestyle. The office mobility puts you permanently on the ‘orbit’ during the working hours. You don’t have to launch every time you want to get up from the chair. The launching procedure is the most dangerous part of a space flight so is the getting off the chair. This is the time when you are exposed to the office related injury.

You consider yourself an athlete? You know that tight hips and inactive glutes impair your physical performance in running, sprinting, squatting, dead lifting and many other activities. Besides having limber hips just feel good. A healthy range of motion in your hips can help prevent injury in the office, during recreational physical activities and doing the household chores.

If the office mobility isn’t an option, there is always a band-aid until you find a new job in a mobility friendly business. In the meantime, take five-minute breaks from sitting every 30 to 45 minutes. Stand up and walk around a bit. Maybe even perform a few exercises. This about 1 hour of mobility a day. It may not be attractive for employers but this is about a number of time smokers are allowed to enjoy their relaxation.

Take the incentive and convince the management that a small investment in the office mobility will improve the productivity of the business unit and it doesn’t require a standing desk. A standing desk is only a mobility prop and it is not essential to the office mobility. This will be beneficial not only to you but for all you colleagues including your manager.

Unfortunately band-aids, even with 1 hour per day vigorous training regime, are not sufficient to compensate for 8 hours of sitting. Even if you’re the biggest gym rat in the world, sitting at your desk all day will still take its toll on your muscles and may not spare you a sedentary disease in your 50’s.

The Self-Made Band-Aid Solution

The secret is to keep your hips and core flexible. Stretch out your hips few times a day. Select few stretch exercises for your weekday and do a full stretch workout on Saturday. Work out gently on your pain.

It is easy to do Leg Swigs in the office environment. Another unobtrusive exercise is a Grok Squat. It is s very similar to a catcher’s stance in baseball. The lunges will also stretch your entire core.

The Yoga Pigeon pose is a perfect hip stretcher. If you unable to do it standing, use a table as a support. You can follow that with the Couch Stretch to help your quads. You don’t need a couch for that just a chair for an initial support until you build-up to do it free-standing.

The Glute bridge is another exercise for your glutes and hips. Lay on the ground with your knees bent and feet flat on the floor. Raise your waist off the ground while squeezing your glutes until your hips are lined up with your body.

Read on stretches for weight lifters and select few which you feel comfortable with. Weight lifters rely on hip and core flexibility so their stretch exercises are perfect for sedentary people.

The pace of life is fast and there are no second chances, so don’t ignore your mobility because one day it WILL be too late. Contact IMA for a free Quality Lifestyle consultation. It will make you Everest-Base-Camp fit. Find out how to prepare for and concur the Everest Base Camp Trek or perhaps a 6000m Himalayan climb.

The QLS Program takes 12 weeks to complete and it will get you back on ‘trek’

Tony Olejnicki – an engineer, motivator and exercise physiologist specializing in high altitude training – is the creator of IMA (Infinite Mountain Adventure), an inspirational company helping professional working in an office environment to improve life quality and experience a motivational Himalayan adventure.