Kymberly Williams-Evans, MA and Alexandra Williams, MA
Dear Fun and Fit: Yep, I am a workaholic and a busy mom of three, but I still try to get my exercise. I try to get a bike ride and a couple of kettle bell workouts a week. Additionally, I have a workout bench on an incline that I like to do crunches. My problem comes with the endless hours I spend at the desk. I have a recurring pain in my right shoulder blade, on my mousing side, and it affects my shoulder’s range of motion. It usually flares up after I have been working extra hard. I would like some exercises and stretches I could do throughout the day. At my husband’s work, they call them fitness breaks and they are designed to prevent Repetitive Stress Injuries (RSIs). I am sure almost all of we desk jockey’s could use some pointers about this. Thanks! Kami, Houston, TX
Desk Jockey with Poor Posture
Alexandra: Why are you working extra hard? That’s just wrong. You should go work with your husband since his company gives wife-smooching fitness breaks. But let’s just imagine for a second that you like your job and have no plans to change your good-girl of fitness ways. That’s a flare-up of another color.
1. Check your chair height. If it’s too low, you are over-contracting in the upper traps (shoulder/neck area).
2. Stretches – Do some that lengthen and release the upper torso area.
3. Posture, posture, and oh, posture. Go back and read this so that I don’t have to repeat repeat myself: http://funandfit.org/2010/07/straight-scoop-on-super-posture/
4. Many people like to roll the shoulders forward. Why? I don’t understand that. Most desk jockeys are already over-stretched in the back and over-tight in the front (chest/shoulders). Why do more? So….a mini-desk fitness minute is to roll your shoulders back and down. Don’t roll forward.
5. Lastly, find out if your company has an ergonomic professional on staff. If so, that person can assess your work area to make it more physically functional and supportive.
Kymberly: Let’s also address the “endless hours you spend at a desk,” you “desk jockey” you. Look for opportunities to stand up more and sit less. When you talk on the phone, stand or walk about your work area. At least once an hour get up and out of the sitting position. Walk to the farthest bathroom; get supplies one at a time; forego calling a colleague and go see that person in person. Oooh, I like the alliteration of that last sentence, which rolled so trippingly off the mouse. Gotta go stand up now or risk turning mousy. In short, interrupt your desk jockey pattern. RSI is Really Sucky Inactivity so actively check that you are not in the same position for minutes on end. One great hour of exercise cannot overcome 8 hours of a locked-in sitting position. But if that ergonomic professional advises a hot tub, spa, and barcalounger for your office, go for it! With three kids you deserve some down time. Yeah, Down at the Gym!
Readers: What are your favorite workplace exercises or stretches? What is your favorite work?
Great TIPS!!! I just love the pictures that you come up with! Very entertaining for me! And I love to awesome tips about getting away from the computer. I find myself glued to the computer chair for hours. Going to incorporate some of your ideas!
Thanks! K & A
Terry in California
Great tips and pic. I don’t remember you x-raying me while I worked; but, that picture might as well be me. I need a flashing light that reminds me every 15 minutes, “Don’t forget your posture.”
I try to schedule a morning walk and afternoon walk just to get away and stretch. I also often eat my lunch standing up and outdoors if the weather is nice. Sounds crazy; but, it is a great way to stretch, think about posture, and get some Vitamin D for 15 minutes while not sitting!
Bill Buyok recently posted..Cement Tile Quality Manufacturing Standards
Hi Bill- Kymberly here to say 1) Yes, we did X-ray you and discovered what you really had for your stand-up lunch 2) Yes, cement does show up on x-rays. Quit swallowing the stuff! So heavy though low-cal. 3) We will try to borrow the “flashy light thingie” from the “Men in Black” to help you with your posture mission. Thanks for reading and commenting. Now to read about the mystery of Cement Tile Standards. Oooh, got my heart rate up!
Kymberly recently posted..Love Exercise Work is a Pain Though
I’m at a desk for 10-12 hours per day. One thing that helps is setting a desk or computer timer to go off on the hour. Each hour, I do 2-3 minutes of high intensity exercise – tuck jumps, jumping jacks, pushups, walking lunges.
It helps stretch cramped muscles and improve circulation.
Now, I work at home, so only the cat judges me for jumping around like a crazy person. For those doing their desk jockeying in a more public environment, a quick walk around the office or building would be just as good.
Hannah recently posted..If It’s Healthy- Do You Need It
Hi Kymberley &Aalexandra
I have come over here from Hive Health. Wow some really important health tips.
While I was on a business course recently; one of the topics was health & safety at work and how important it is for us to have correct chair at the right height for our laptop/computer and taking regular breaks to stretch and move around.
The problem is if I get blogging and visiting lots of sites I tend to forget the time and before I know it more than an hour has passed! Will try to do better lol Thanks for a great post
Patricia Perth Australia
Patricia@lavenderuses recently posted..Lavender Products- Why Choose Organic Lavender
Interesting article
There’s nothing like being healthy. In today’s era of fastfood, we mustworkout occasionnaly and get rid off our bad diet habits. It’s not difficult. You only need to stick to a workout program and continue until you reach your goals.
Thanks for sharing this with your readers.