I start every training session with an Intu-Flow joint mobility warm-up session. And without fail, no matter how long the client has been with me, they always comment on the wonders of systematically moving the body through 6 Degrees of Freedom. They recount how they religiously perform certain movements throughout the day, and how much better it makes them feel. And almost universally, I hear the story of how “viral” the movements are, as coworkers join the party and reap the benefits.
Everything you do repeatedly in life causes your body to adapt in order to make that task more repeatable. An athlete training for an event adapts to better perform in that event. But a desk jockey’s body adapts over time to being bent over a keyboard all day.
Most often, the desk jockey’s head will come forward and down. The upper back rounds out. The hip flexors shorten and place strain on the low back. And the wrists develop overuse injuries like carpal tunnel syndrome. But a few minutes a day of focused joint mobility can go a long way to preventing pain and limitations. It's interesting to note that the movements my clients like the most - the ones that feel great - are the ones that target the specific over-compensations of the office worker.
So, here are the top 5 mobility exercises for any of you desk jockeys out there, as picked by my regular clients.
1. Neck Yaw (rotation)