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10 Exercises to Fix Your Desk Jockey Posture

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 September 25, 2019

                How to Tap Into the Power of Positivity

                How to Tap Into the Power of Positivity

                As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

                When we were still children, our thoughts seemed to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

                Just imagine then, how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power!

                We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities.

                We’ll never ask that person we like out on a date because we always think we’re not good enough.

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                We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb.

                We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits.

                And we’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head…

                But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

                So, how can we tap into the power of positivity?

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                “Happiness cannot come from without, it comes from within.” – Helen Keller

                It’s not as hard as it may seem; you just have to practice, practice, practice. Here are 4 simple yet powerful ideas on how you can get started.

                1. Learn to substitute every negative thought with a positive one.

                Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

                Just take a look at these 10 Positive Affirmations for Success that will Change your Life.

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                This one is a bit harder to put into practice, which does not mean it’s impossible.

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                You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty.

                If you seek it, you will find it.

                3. At least once a day, take a moment and think of 5 things you are grateful for.

                This will lighten your mood and give you some perspective of what really is important in life and how many blessings surround you already.

                Here’re 60 Things To Be Thankful For In Life that can inspire you.

                4. Change the mental images you allow to enter your mind.

                How you see yourself and your surroundings make a huge difference to your thinking.

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                Instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

                Learn from this article how to change your mental images: How to Think Positive and Eliminate Negative Thoughts

                If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

                And remember:

                You are (or will become) what you think you are.

                This is reasonable enough to be proactive about whatever is going on in your head.

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