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.

Neuroplasticity

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)

Office WOD – Chin tucks. ❌When sitting at the computer or driving it's very common to see a chin poke. Over time this results in a weakness on the deep neck flexors (longus colli/capitis) which are "core" muscles of the neck. ❌To exercise these muscles we need to create a double chin. Glide your head back over your shoulders. Repeat this for 1 minute regularly through the day. ❌ Or follow it as a WOD at lunch Time/coffee break. I've linked a group of exercise together on a blog that will fire up some of these sleeping giants. Follow the link to my website. Fundamentalphysio.co.nz #fundamentalPhysio #physiotherapy #physicaltherapy #physiotherapist #posture #chintuck #office #officewod #injuryfree #crossfit #Orthopaedic #musculoskeletal #cervicalspine #cervicalheadaches #chintucks #forwardheadposture #posturecorrection #neckpain #goodposture #goodhealth #neckstability #exercise  #injuryprevention #preventionisbetterthancure  #befit  #fitness  #healthylife #Auckland #newmarketnz

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2. Neck Extensor stretch (1 minute)

Office WOD – neck extensor stretch.❌ When sitting at a desk or in the car it encourages a forward head position. This causes weakness of the deep neck flexors, but also shortening of the neck extensors (rectus capitis, multifidus etc). ❌ To stretch these muscles out place the first knuckle between your collar bones, rest your ching on the fist, slowly pull down. Stretch for 30 seconds and repeat 2x. ❌ Follow it as a WOD at lunch Time/coffee break. I've linked a group of exercise together on a blog that will fire up some of these sleeping giants. Follow the link to my website. Fundamentalphysio.co.nz #fundamentalPhysio #physiotherapy#physicaltherapy #physiotherapist #posture #neckstretch #office #officewod #injuryfree #crossfit#Orthopaedic #musculoskeletal#cervicalspine #cervicalheadaches #forwardheadposture #stretch #posturecorrection #neckpain#goodposture #goodhealth #neckstability #exercise  #injuryprevention #preventionisbetterthancure  #befit  #fitness  #healthylife #Auckland #newmarketnz

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3. Thoracic Spine Stretch (2 minute)

Office WOD – Thoracic spine stretch. ❌ Sitting at the desk and car can cause you to fall into a "C" shape posture. Over time this may cause the thoracic spine to become a little stiff. Counteracting this position with regular extensions can help prevent this stiffening from happening. ❌ Sit on a chair with a low back rest. Lean backwards with the arms crossed. To isolate another level of the spine move down the chair and extend back. Repeat the process for 2 minutes.❌Follow it as a WOD at lunch Time/coffee break. I've linked a group of exercise together on a blog that will fire up some of these sleeping giants. Follow the link to my website. Fundamentalphysio.co.nz #fundamentalPhysio #physiotherapy #physicaltherapy #physiotherapist #posture #backstretch#office #officewod #injuryfree #crossfit #Orthopaedic #musculoskeletal #thoracicspine #cervicalheadaches #forwardheadposture #stretch #posturecorrection #neckpain#goodposture #goodhealth #neckstability #exercise  #injuryprevention #preventionisbetterthancure  #befit  #fitness  #healthylife #Auckland #newmarketnz

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4. Posterior Shoulder Strengthening (1 minute)

Office WOD – Posterior shoulder strengthening. ❌ Sitting at the desk on in the car causes a rounding of the shoulders, this puts the posterior muscles on a stretch. When lengthened this way for a long time, it can cause them to weaken, compromising the shoulders stability. ❌ Sitting tall, with shoulders held back. Hold both ends of a resistance band. Keep the elbows tucked in and move the hands apart. Make it a slow, controlled movement. ❌ Follow it as a WOD at lunch Time/coffee break. I've linked a group of exercises together on a blog that will fire up some of these sleeping giants. Follow the link to my website. Fundamentalphysio.co.nz #fundamentalPhysio #physiotherapy #physicaltherapy #physiotherapist #posture #shoulder #shoulderstrength #office #officewod #injuryfree #crossfit #Orthopaedic #shoulderpain #forwardheadposture #stretch #posturecorrection #goodposture #goodhealth #neckstability #exercise  #injuryprevention #preventionisbetterthancure  #befit  #fitness  #healthylife #Auckland #newmarketnz

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5. Forearm  Stretch (1 minute Each)

Office WOD – Forearm stretch ❌ In the office, typing or using the mouse we are constantly using muscles in the forearm. These muscles become tight and overactive. This can lead to issues in the wrist and a common office complaint "tennis elbow". ❌To stretch these muscles place the hand under your thing with the back of the hand flat on the chair. With the elbow straight slowly turn the elbow crease to face forwards. Hold the stretch on each arm for up to 1 minute. ❌ Follow it as a WOD at lunch Time/coffee break. I've linked a group of exercises together on a blog that will fire up some of these sleeping giants. Follow the link to my website. Fundamentalphysio.co.nz #fundamentalPhysio #physiotherapy#physicaltherapy #physiotherapist #posture #tenniselbow #tightforearms #wristpain #wristinjury #office #officewod #injuryfree #crossfit #Orthopaedic  #forwardheadposture #stretch #posturecorrection #goodposture #goodhealth #neckstability #exercise  #injuryprevention #preventionisbetterthancure  #befit  #fitness  #healthylife #Auckland #newmarketnz

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6. Glute Strengthening (1 minute)

Office WOD – Glute strengthening. ❌ Sitting at the desk for hours on end results in the glutes switching off and being less active when needed. This is a basic way of firing up glutius medius/maximums. ❌ Sitting with a resistance band looped around the knees. Push the knees apart and control back together slowly. Repeat for 60 seconds. ❌Follow it as a WOD at lunch Time/coffee break. I've linked a group of exercise together on a blog that will fire up some of these sleeping giants. Follow the link to my website. Fundamentalphysio.co.nz #fundamentalPhysio #physiotherapy #physicaltherapy #physiotherapist #posture #office #officewod #injuryfree #crossfit#Orthopaedic #musculoskeletal #stronghips #weakhips #hips #glutes #forwardheadposture #stretch #posturecorrection #goodposture #goodhealth #exercise  #injuryprevention #preventionisbetterthancure  #befit  #fitness  #healthylife #Auckland #newmarketnz

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7. Hip Flexor Stretch (1 minute each)

Office WOD – hip flexor stretch. ❌ Sitting at the desk for long hours can cause a shortening of hip flexors like the illiopsoas muscles. Regulry opening the hips with this stretch will help when making the transition to high intensity training or dynamic sports. ❌ Go down on one knee, keep your chest up and take your hips forward. You'll feel a stretch in the front of the hip. Hold for a minute each leg. ❌Follow it as a WOD at lunch Time/coffee break. I've linked a group of exercise together on a blog that will fire up some of these sleeping giants. Follow the link to my website. Fundamentalphysio.co.nz #fundamentalPhysio #physiotherapy#physicaltherapy #physiotherapist #posture #office #officewod #injuryfree #crossfit#Orthopaedic #musculoskeletal #tighthips #hipflexors #forwardheadposture #stretch #posturecorrection goodposture #goodhealth #neckstability #exercise  #injuryprevention #preventionisbetterthancure  #befit  #fitness  #healthylife #Auckland #newmarketnz

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8. Hamstring Stretch (1 minute each)

Office WOD – hamstring stretch. ❌ Prolonged sitting can cause changes to hamstring length as your nervous system adapts to the position. Trying to break the sitting shape regularly Will help avoid those hami's from feeling tight. ❌ Sit on the edge of the chair, straighten one leg. Pull your toes towards you. Lean forwards. Hold for a minute each leg. ❌Follow it as a WOD at lunch Time/coffee break. I've linked a group of exercise together on a blog that will fire up some of these sleeping giants. Follow the link to my website. Fundamentalphysio.co.nz #fundamentalPhysio #physiotherapy#physicaltherapy #physiotherapist #posture #office #officewod #injuryfree #crossfit#Orthopaedic #musculoskeletal #tighthamstrings #hamis #forwardheadposture #stretch #posturecorrection goodposture #goodhealth #neckstability #exercise  #injuryprevention #preventionisbetterthancure  #befit  #fitness  #healthylife #Auckland #newmarketnz

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9. Calf Stretch (1 minute each)

Office WOD – calf stretch. ❌ With little movement through the day the calf Will easily become tight. Regularly stretching the calf Will help give it length. ❌ Stand behind a chair, step back with one leg, keep it straight with the heel down. Hold for a minute each leg. ❌Follow it as a WOD at lunch Time/coffee break. I've linked a group of exercise together on a blog that will fire up some of these sleeping giants. Follow the link to my website. Fundamentalphysio.co.nz #fundamentalPhysio #physiotherapy#physicaltherapy #physiotherapist #posture #office #officewod #injuryfree #crossfit#Orthopaedic #musculoskeletal #tighthcalfs #calf #achilles #forwardheadposture #stretch #posturecorrection goodposture #goodhealth #neckstability #exercise  #injuryprevention #preventionisbetterthancure  #befit  #fitness  #healthylife #Auckland #newmarketnz

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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.

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