Yesterday, I got my first workout in since tearing my achilles.
I’m on crutches and can’t put any weight on my foot - so getting plates onto the machines I was using was pretty tough.
But a few awesome people noticed that I was struggling and decided to help.
Without asking, they ran over and grabbed the weights for me and loaded them up, saying things like “good for you for still being here, hope you recover fast”!
Honestly, it made my day.
So here’s my challenge to all of you this week: try to brighten just 1 persons day.
Never doubt your ability to brighten someone elses day. Even small acts, like a compliment or a smile, can mean the world.
And of course - make sure you try some of the exercises we’re about to get into!
But first, you might be wondering what’s wrong with sitting all day?
What’s wrong with sitting all day?
Sitting inside all day is far from what nature intended for us.
Picture by Wellable
1000’s of years ago we were on our feet all the time - constantly moving around to hunt animals, evade predators, and gather food + supplies to help us survive.
In other words, we’re built to move.
Movement is medicine for us, just like sunlight.
And unfortunately, sitting inside at a desk all day takes exposure to both of these things away from us.
Which has led to a big uptick in a lot of problems over the past 50-100 years, things like…
Poor Posture
Lower Back + Neck Pain
Poor circulation
Chronic Stiffness across your body
Weight Gain/Obesity
And the list goes on.
But don’t worry - it isn’t hard to avoid these things if you’re willing to put in a little effort each day to move your body.
Below, we’ll get into 6 exercises that you can start doing today that will help you:
Loosen up your joints
Improve bloodflow
Decrease brainfog
ps: you can do these exercises anywhere. In the office, at home, on a stroll in the park, etc.
6 Exercises to do if you sit at a desk all day
Note: in the future, I plan on recording videos for all exercises myself. But with my current injury, I just can’t yet. So instead, I’ve linked videos on youtube for all the exercises that I found to be well done and contain accurate info.
1) Side Lunges
Why It's Good for Desk Workers: Side lunges promote hi p mobility and flexibility, targeting muscles often neglected during prolonged sitting. They also help improve lateral movement and reduce hip tightness.
How to Do It: Start in a standing position, take a wide step to the side, bend one knee, and lower your body, keeping the other leg straight. Push off the bent leg to return to the starting position.
2) Deep Squat Holds
Why It's Good for Desk Workers: Great for your ankles + hips, deep squat holds help counteract the hip flexor tightness associated with sitting. They also improve lower body mobility, promote better posture, and engage the core muscles.
How to Do It: Lower your body into a deep squat position, keeping your heels on the ground and chest lifted. Hold the position, ensuring proper form with a neutral spine.
3) Seated Forward Hip Hinge
Why It's Good for Desk Workers: helps counteract the effects of prolonged sitting by stretching and strengthening the posterior chain. They improve hip flexibility and reduce lower back stiffness.
How to Do It: While seated on the edge of a chair, hinge at the hips, keeping your back straight and chest forward. Reach towards your toes, feeling a stretch in the hamstrings.
4) Half-kneeling Thoracic Rotations
Why It's Good for Desk Workers: Half-kneeling thoracic rotations help alleviate upper back and neck stiffness caused by prolonged sitting. They enhance thoracic mobility and promote a healthy range of motion.
How to Do It: Start in a half-kneeling position, place one hand on the ground, and rotate your torso towards the side with the raised knee, reaching towards the ceiling.
5) Wall Angels
Why It's Good for Desk Workers: Wall angels help counteract rounded shoulders and poor posture associated with desk work. They strengthen the upper back and shoulders, promoting better shoulder alignment.
How to Do It: Stand with your back against a wall, raise your arms to shoulder height, and slide them up and down the wall in a controlled manner, mimicking the motion of making "snow angels."
6) 90/90 Seated Hip Flips
Why It's Good for Desk Workers: helps alleviate hip tightness caused by prolonged sitting + improves hip mobility and can relieve discomfort in the lower back and hips.
How to Do It: Sit with one leg bent at a 90-degree angle in front and the other at a 90-degree angle to the side. Lean forward from your hips to feel a stretch in the hip of the leg extended to the side.
Wrap-up
Over the next 90 days, I’m trying to take big steps towards 1 of my goals for 2024…
I’m trying to help 1000+ people to build stronger, pain-free bodies through sunday coffee.
To do this - I’ve built out some resources to help people like you get started on this journey, they’re things that I’ve made for clients in the past who have asked for them.
The first resource that I wrapped up last night, is a guide to 20 Bodyweight Workouts you can do anywhere.
If you’re interested, please share sunday coffee with just 1 friend today and I’ll send those guides over ASAP.
Thanks for being a part of our community 🙂
Dane