Desk Jockey’s Posture
Most of us work at desks for 8 hours a day. I’m even included in that statistic, as I sit here at my desk writing.
Sitting is probably the single most detrimental thing to our health, especially since we tend to do it wrong. You see it all day at work. People hunched over their desks, neck pushed forward, shoulders rounded, looking at their computer screens.
Additionally, we get what is often termed “desk jockey syndrome”. More technically known as kyphosis, or hyperkyphosis
Naturally, our backs are supposed to have a slight forward curve in our thoracic spine (mid back). However, sitting for hours on end with poor posture exaggerates that bend, so it almost looks like they have a hunch back.
This can affect performance in the gym and make overhead movements a struggle, limiting shoulder range of motion, due to tightened pecs and rounded back. Not to mention the long term effect of having a rounded back.
There are a few ways that we can fix it today!
- Sit with a more upright position, don’t poke your neck out
- Think, “shoulders back and down,” just like we do when we work out
- Don’t spend your day with your chin tucked looking at your phone
- That position exaggerates that kyphosis
- Do some foam roller exercises to open up the thoracic spine
- Ask and we’ll show you
At the end of the day, you are what you repeatedly do. 30 minutes of stretching will not outweigth 10 hours of sitting in a horrible position. Work on it daily!
A good addition on fixing this: http://www.roypumphrey.com/the-desk-jockeys-guide-to-fixing-yourself/
A. Spend 10 minutes working on the gymnastics skill of your choice
In teams of 2 complete the following
5 minute AMRAP
*while one partner works, the other must hold a plank. Reps do not count if no one is in a plank
rest 5 min
10 min AMRAP
15 ball slams
*run like a relay, 1 partner works through, the other rests