Do your best when no one is looking. If you do that, then you can be successful at anything that you put your mind to.
Following up from last weeks piece about SITTING POSTURE. It’s not about holding the perfect posture. Whats more important is changing position regularly, adding variation. Holding postures long enough results in changes to the strength of a muscle and how quickly it activates.
This refers to the brain constantly changing to its environment, trying to find more efficient neural connections.
Consider your memory at school, studying a particular subject and you ace the exams. Now think 10 years on and you’ve done nothing relating to the subject, you’ll likely struggle with the same exam paper. The neural connections changed, these memories were not regularly reinforced and were forgotten.
Look at the typical sitting posture above that we find most of us in. Multiple changes are happening from head to toe. This also happens on a neural level. The longer we hold this posture the more the change will be ingrained. When doing complex activities that require fast reactions or more strength the adapted structures will make the task more challenging.
The Office WOD
The office workout is focusing on the neglected muscles we forget to stretch or use throughout the working day. Following this routine, 10-15 minutes at Lunch or on a coffee break will help maintain healthy muscle activity and length.
**This does not substitute exercise that gets your heart rate elevated.
The Workout won’t draw too much attention to you in the office. I won’t have you doing planks off the office chair or dead lifting the photocopier.
1. Chin Tucks (1 minute)
2. Neck Extensor stretch (1 minute)
3. Thoracic Spine Stretch (2 minute)
4. Posterior Shoulder Strengthening (1 minute)
5. Forearm Stretch (1 minute Each)
6. Glute Strengthening (1 minute)
7. Hip Flexor Stretch (1 minute each)
8. Hamstring Stretch (1 minute each)
9. Calf Stretch (1 minute each)
Try these exercises in your workplace to get muscles fired up again and working. Feel free to leave a comment about any of the exercises or any suggestions for changes.