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10 Exercises to Fix Your Desk Jockey Posture

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10 Exercises to Fix Your Desk Jockey Posture

Sitting sucks.

We now know for a fact that chronic, prolonged, sitting is horrible for our health. Not only does it create a number of general health problems, it reeks absolute havoc on our posture. Even if you start out sitting in a good posture, sit long enough and the postural muscles will become fatigued.

Once that happens you’re going to start to “slide” into a really awful posture that has come to be known as Desk Jockey Posture. In fact there’s a good chance that you’re in the Desk Jockey Posture right now. Slumped over, shoulders rounded and pulled forward, hands internally rotated, hips rolled forward, low back in a stretched position.

Why is Desk Jockey Posture even a problem?

Because posture is incredibly important, both good and bad. As we sit in “good” posture for a long period of time the postural muscles become tired and we slide into Desk Jockey Posture so we can use the hard structures (the bones) for stability instead of the muscles. Do this enough and the body will change the length tension relationships of the muscles and consequently, the position of the bones in some of the joints will change. When this happens often enough for long enough, you adapt and lock in this new posture. The Desk Jockey Posture will become your new “normal” posture.

Desk Jockey Posture contributes to a number of issues, some of them include:

  • Shoulder pain
  • Elbow pain
  • Neck pain
  • Headaches
  • Upper, Mid and Lower back pain
  • Anterior (front side) hip pain
  • Knee pain

What it comes down to is that this is an awful position to be in, especially when you’re spending hours at a time everyday in that position. But there are some very easy exercises that you can do almost anywhere that can help you “reset” into a more neutral posture.

1. Overhead Warrior Lunge

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3-Overhead-Reverse-Lunge

    Get into a lunge stance with the hips in neutral (belt should be flat). Squeeze the glute on the same side as the leg that’s behind you and press the hip forward. Make sure you keep the ribcage down in neutral and reach overhead trying to pull the ribs apart. Each reach should unlock/ expand the ribcage a bit more. Be sure not to extend from the lower back.

    2. Hip Flexor Stretch

    www.youtube.com/watch?v=Hmec1bQBQOE

    Get into a lunge stance with the hips in neutral and ribcage down. Put pressure in the front heel, squeeze the glute on the stretched (knee on the ground) leg, and press only the hip forward. You can make this more intense by putting the back foot up on a bench, chair, or against a wall.

    3. Chest Stretch

    Chest Stretch Edit

      Stand in a doorway with the shoulders down in the joints. Hold your arms out (they can be bent at the elbow) and lean in keeping the ribcage down. Think about “opening” the chest.

      4. Thoracic Extensions

      These can be done over a foam roller or a hard back chair that comes one half to two-thirds up the back. Sit tall, natural arch in the lower back and chest up. Place the hands behind the head, elbows forward, and reach back over the chair or roller. Don’t just extend the neck/ look up. Keep the chin in a neutral position and extend the ribcage over the chair back or roller. Focus on “opening” the ribs and pulling them apart. The lower back should never move.

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      5. Thoracic Rotations

      Start in a quadruped position:

      • On all fours
      • Hands under shoulders, elbows locked.
      • Knees under the hips
      • Shoulders in the shoulder joint, chest up slightly

      Place one hand behind the head, look at the elbow and rotate through the ribcage. Start elbow to elbow and rotate up as far as you can without moving from the lower back or shifting the ribcage.

      Quick Tip: If the belly button moves/ rotates, you’re moving from the lower back.

      6. Scapula Pinches

      scap pinch_edited

        Sit or preferably stand tall, with the shoulders down. Pinch the shoulder blades together in the back. Hold this fully pinched position for a count of one to five and repeat.

        7. Trap Stretch

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        Trap Stretch_edit2

          Sit tall, with the hips neutral and feet flat in front. Reach a hand up over the head and gently pull the head towards the shoulder. Don’t yank on your head, that could cause injury. The hand isn’t pulling on the head; it’s just assisting gravity a bit. Do this 1–3 times for 30–60 seconds at a time.

          8. Levator Scapula Stretch

          stephlevator

            Set up the same as the Trap Stretch, but instead of facing forward, look at an armpit and gently pull the head in that direction. Again, 1–3 times for 30–60 seconds at a time.

            9. Glute Bridge

            glute bridge

              Lay on your back; bring the feet up so that when the hips are fully extended (up) the knees will be a at ninety degrees. Keep the ribcage down, drive through the heels, sqeeze the glutes HARD and press the hips into full extension. Hold the top, really focusing on a hard squeeze, and return to the starting position.

              A lot of hip and low back pain is the result of weak, underactive glutes, and sitting all day in Desk Jockey Posture essentially shuts your glutes down completely. Simply performing a few glute bridges can not only keep them from shutting down completely, but these may help reset the sacrum and alleviate some hip and lower back pain. Be sure to focus on using the glutes and shutting down the hamstrings.

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              If the two legs is too easy opt for the single leg version.

              single leg glute bridge

                10. Scap Pushups

                Get into a pushup plank position. Maintain this tight line and allow the scapula to move to the midline of the body as the torso falls. At the lowest point press the ground away and the shoulder blades to the outside of the shoulders.Make sure you keep your elbows straight, bending them will create false movement at the elbows and not the shoulders.

                Don’t think that these can be a cure-all. Simply doing these once or twice a day won’t offset 8 hours of sitting in Desk Jockey Posture. You need to me conscious of your posture through the day, continue to stay active, mobile and strong so you can maintain good posture for as long as possible and return to a neutral position easily. These exercises will, however, help to stem the tide of tissue creep and make you feel a bit better, maintain some mobility,open up some tight areas and activate muscles that shut down when we spend to much time being a Desk Jockey.

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                Last Updated on January 13, 2022

                10 Cheap And Amazing Honeymoon Ideas

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                10 Cheap And Amazing Honeymoon Ideas

                A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

                To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

                1. Camping

                A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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                2. Staycation

                You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

                3. Island Getaway

                People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

                4. Fancy Resort

                Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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                5. Road Trip

                The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

                6. Charter a Boat

                If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

                7. Las Vegas/Atlantic City

                If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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                8. Themed Retreats

                There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

                9. Working Honeymoon

                Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

                10. Festivals, Fairs & Special Events

                Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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                Featured photo credit: Josue Michel via unsplash.com

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