Combating the Effects of a Desk Job
by Ainsley Laing MSc
As you might already recognize from my previous articles, I am a crusader for correcting muscle imbalances. Muscle imbalances occur in all of us through daily activities and movements. In this article, I would like to discuss the types of imbalances that occur in people who sit for long periods of time, say in a computer related job or taxi driver.
If you are reading this now, you are probably in a sitting position (unless you are in a Starbucks at one of the standing internet stations, and also having a coffee YUM). Focus on your body position. What muscles do you feel are shorter and which are longer (contracted vs stretched)? Basically, the muscles of the front of your body are shorter and the back side are longer. If you are using your mouse or typing, your shoulders and neck are rounded a bit forward.
Ok, so the muscles of your chest, abdomen and hip flexors (connect top of legs to torso in front) are tighter, and your butt and back (especially upper back) are looser. Over time, this position weakens the muscles of the back, butt and back of the upper leg and leaves the body with over tight hip flexors (putting stress on the low back) and tight chest muscles (pulling shoulders forward). A rounded spine is not good either!
“That’s ok”, you say. “I go to the gym and do strength training”….great!!! BUT I think you can see where I am going with this…
If you are sitting at a computer or driving a car (or any other sitting activity) for long periods of time, it’s a good idea to emphasize working out the backside of your body a bit more than the front. In other words, build the muscles of your lower, middle and upper back, the gluteal muscles (derrière) and the back of your upper leg. Stretch a bit more those musles of the front like the quadriceps (front of the upper leg), hip flexors (front of the pelvic bones) and pectorals (chest).
To illustrate this further, stand up from your desk and arch your back. Drop your head back and let your arms fall down and back. Basically, this is the opposite position from sitting. How does that feel? I bet your back and shoulders say AAAHHH, good. In this position, the muscles of your back side are shortened and the front ones are lengthened.
In yoga, there are many poses that involve arching the back. Even the ancient masters knew about stretching and building opposing muscle groups to achieve “body balance”!
Taking this idea one step further…. In the gym or in your regular exercise routine, strengthen the muscles of your back, derrière and back of upper leg and you will see and feel the difference in your posture, with less back, shoulder and neck aches from your job.
For advice on which exercises build these muscle groups, talk to your trainer or check out the many books on the subject.
About the Author:
Ainsley Laing, MSc. has been a Fitness Trainer for 25 years and writes exclusively Body for Mind eZine. She holds certifications in Group Exercise, Sports Nutrition and Person Fitness Training. Click here to read other articles by Ainsley.Sources:
“The Weak Point Workout” by Scott Hudson. http://www.mensfitness.com/fitness/100
http://www.thepurplegenie.com/healthycomputing.htm
As you might already recognize from my previous articles, I am a crusader for correcting muscle imbalances. Muscle imbalances occur in all of us through daily activities and movements. In this article, I would like to discuss the types of imbalances that occur in people who sit for long periods of time, say in a computer related job or taxi driver.
If you are reading this now, you are probably in a sitting position (unless you are in a Starbucks at one of the standing internet stations, and also having a coffee YUM). Focus on your body position. What muscles do you feel are shorter and which are longer (contracted vs stretched)? Basically, the muscles of the front of your body are shorter and the back side are longer. If you are using your mouse or typing, your shoulders and neck are rounded a bit forward.
Ok, so the muscles of your chest, abdomen and hip flexors (connect top of legs to torso in front) are tighter, and your butt and back (especially upper back) are looser. Over time, this position weakens the muscles of the back, butt and back of the upper leg and leaves the body with over tight hip flexors (putting stress on the low back) and tight chest muscles (pulling shoulders forward). A rounded spine is not good either!
“That’s ok”, you say. “I go to the gym and do strength training”….great!!! BUT I think you can see where I am going with this…
If you are sitting at a computer or driving a car (or any other sitting activity) for long periods of time, it’s a good idea to emphasize working out the backside of your body a bit more than the front. In other words, build the muscles of your lower, middle and upper back, the gluteal muscles (derrière) and the back of your upper leg. Stretch a bit more those musles of the front like the quadriceps (front of the upper leg), hip flexors (front of the pelvic bones) and pectorals (chest).
To illustrate this further, stand up from your desk and arch your back. Drop your head back and let your arms fall down and back. Basically, this is the opposite position from sitting. How does that feel? I bet your back and shoulders say AAAHHH, good. In this position, the muscles of your back side are shortened and the front ones are lengthened.
In yoga, there are many poses that involve arching the back. Even the ancient masters knew about stretching and building opposing muscle groups to achieve “body balance”!
Taking this idea one step further…. In the gym or in your regular exercise routine, strengthen the muscles of your back, derrière and back of upper leg and you will see and feel the difference in your posture, with less back, shoulder and neck aches from your job.
For advice on which exercises build these muscle groups, talk to your trainer or check out the many books on the subject.
About the Author:
Ainsley Laing, MSc. has been a Fitness Trainer for 25 years and writes exclusively Body for Mind eZine. She holds certifications in Group Exercise, Sports Nutrition and Person Fitness Training. Click here to read other articles by Ainsley.Sources:
“The Weak Point Workout” by Scott Hudson. http://www.mensfitness.com/fitness/100
http://www.thepurplegenie.com/healthycomputing.htm
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