Five-minute mobility workout prior to work enhances comfort levels while seated at the desk
Sam Caddick's 5-Minute Morning Mobility Routine for Desk Job Aches and Pains
Are you spending long hours at your desk and feeling the strain? Physical therapist Sam Caddick has a solution for you. His simple 5-minute morning mobility routine is designed to alleviate aches and pains caused by a sedentary lifestyle.
The routine focuses on targeted movements that improve flexibility, reduce stiffness, and prepare your body for the day. Here's a breakdown of the key exercises:
- Neck Circles and Tilts - Gently roll your head in circles or tilt side to side to release tension from prolonged sitting.
- Shoulder Rolls - Roll shoulders forward and backward to open up the chest and relieve shoulder stiffness.
- Spinal Twists - Sitting or standing, twist your upper body gently side to side to improve thoracic mobility.
- Cat-Cow Stretch - On hands and knees, alternate arching and rounding the back to mobilize the spine and reduce lower back tightness.
- Hip Flexor Stretch or Lunge with Twist - Step one foot forward into a lunge position and gently twist toward the front leg to open hips and activate the core.
The routine, performed without any equipment on a yoga mat on a living room floor, emphasizes smooth movements without pushing into pain. It aims to counteract the effects of sitting and promote a more mobile, comfortable body throughout the day.
Sam Caddick offers modifications for the more challenging movements in his video, and provides rep counts for each exercise in his Instagram post. If you're looking for a step-by-step guide, you might want to check his official platforms or fitness channels where he shares detailed mobility routines.
Performing this routine before starting work led to increased awareness of posture and regular movement breaks during work for the author, who has noticed a weakening of core muscles due to a desk job. The routine is intended to strengthen joints and increase flexibility, and is suitable for those who work desk jobs and experience aches and pains.
By incorporating this routine into your morning, you can reduce and prevent discomfort from a sedentary lifestyle. Try it out and feel the difference!
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