T Nation

Counteracting Sitting All Day?

What can one do if they have a job at which they have to sit all day but don’t want the adverse affects such as poor hip mobility and posture?

I was thinking of sitting with my feet elevated a few inches thinking that it may stretch the hips out more. I was also thinking about doing some squats just to stretch out a bit (like squat down and hold for a few seconds).

Anyone else with a desk job do anything special?

I didn’t really read through it much, but I know there was an article (or series) called Neanderthal No More which addressed something like this.

As far as my desk job, I actually have a pretty good chair; namely, the back tilts independently of the seat, and the tension that’s required to tilt it is adjustable. I also get up and walk around here and there. One of the side effects of GOMAD was the frequent bathroom trips got me away from the desk.

I know Steelcase had a really good document explaining how to set up a good ergonomic environment, but I can’t seem to find it.

[quote]dreadlocks1221 wrote:
What can one do if they have a job at which they have to sit all day but don’t want the adverse affects such as poor hip mobility and posture?[/quote]
In addition to getting up to walk around regularly (my girl actually has an alarm pre-set for every two hours on her phone), the 2 part article Deconstructing Computer Guy talks pretty much exactly about this:



Part 1 is what to do in the gym (and has a link to the Neanderthal No More article already mentioned). Part 2 is more about what to do outside the gym.

Sit with good posture, get a decent chair, get up and move around as often as possible. Emphasis on the good posture, most people don’t do that. Squats from time to time certainly won’t hurt.

do some glute activation drills every night after work

Thanks Chris, I will check those articles out soon

[quote]rds63799 wrote:
do some glute activation drills every night after work[/quote]

Can you give me some examples?

Office dating

[quote]Airtruth wrote:
Office dating[/quote]

I’m the office weirdo, plus that would be suicide with most of the girls that work here.

[quote]dreadlocks1221 wrote:
Thanks Chris, I will check those articles out soon

[quote]rds63799 wrote:
do some glute activation drills every night after work[/quote]

Can you give me some examples?

[/quote]

yup

(sorry about how lame that video was, couldn’t be arsed finding a better one…)

a couple of sets of those every night’ll wake up dem glutes. It’s a good idea to do those as part of your warm up before training your legs too.

and while you’re at it a few sets of planks or bird dogs couldn’t hurt either.

also, it’s a good idea just to reach up over your head every now and then. Your back is most likely in flexion most of the day and reaching up like that’ll put it into extension