Six minutes, six exercises

Posted on 27 June, 2018

Do you have a regular exercise routine at work?

Do you think about your postural position throughout the day?

In our fast-paced world, we get so caught up in the “now” that we forget to think about how we should sit and stand. Efficient posture requires your body to stand, walk and sit in positions where the least amount of strain is placed on supporting muscles, tendons and ligaments during a movement or weight-bearing activity.

If we understand proper posture and alignment, we’re one step closer to fixing a whole range of potential problems. Many postural injuries occur due to an imbalance, where one muscle group is too tight, and the opposing muscle group is weak and lacking in tone.

Living with bad posture can lead to all sorts of problems:

• Chronic back, neck, and shoulder pain
• Foot, knee, hip, and back injuries
• Headaches
• Muscle atrophy and weakness
• Overuse problems
• Difficulty breathing
• Arthritis
• Digestion issues and fatigue
• Impingement and nerve compression

I want to share a six-minute routine with you that aims to prevent these issues. Remember that if you have a specific injury, make sure you consult your local Physiotherapist or Exercise Physiologist before you do these exercises.

Firstly, let’s cover how to sit properly:

• Sit up, with your spine tall and shoulders back and down. Once you are as tall as possible, release by 10%. This is more sustainable for a longer period of time.
• A lumbar roll (or rolled up towel) can help to maintain the normal curves in your spine if you struggle to support yourself.
• Distribute your weight evenly into both sit bones.
• Bend your knees at 90 degrees, or slightly higher than your hips.
• Feet should be flat on the floor, with weight distributed evenly.

Attempt to not sit in the same position for any longer than 30mins (maybe change the position of the rolled-up towel or lumbar roll).  Changing positions regularly is unrealistic for many of us; we have deadlines and sometimes we simply don’t want to ruin our mental flow.  For this reason, I have designed the ‘six minutes, six exercises” routine:

Download this image and use it as a screensaver, print it off, or leave it in front of your desk to remind you.

Trust me – your back, neck, hips and energy levels will be forever grateful. The routine is very user-friendly and doesn’t require a degree in Human Movement.  If you need something more specific to your body shape or aches and pains, consult your local Physiotherapist or Exercise Physiologist.

The information provided in this article is provided for information purposes only. You should seek assistance from a healthcare professional when interpreting these materials and applying them to your individual circumstances. If you have any concerns about your health, consult your general practitioner. Information provided in this article does not imply endorsement of third-party services or products and cannot provide you with health and medical advice.