Top 5 Mobility Exercises For Desk Jockeys

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)

2. Neck Surge (front to back)

3. Wrist Pitch & Yaw (up/down & side/side)

4. Thoracic Surge (front to back)

5. Pelvic Pitch (tilts front to back)

Your best bet is to regularly perform a full course of Intu-Flow from top to bottom and from the centre out.  The reasons for this are thoroughly explained by Coach Scott Sonnon in the Intu-Flow DVD set.  And all the exercises are also taught in detail.  But these 5 movements can greatly contribute to your well being throughout the day.  So learn them and, above all, share them.

If you’ve tried Intu-Flow, what are your favorites?

Comments

[Andy Fossett]

Nice! That's pretty much exactly what I used to do between grading stacks of exams, though I tended to cap it off with a good shake out. The other teachers thought it was hilarious, but it does a great job of keeping my energy up through a long day at the desk.

[Adam Steer]

Hey Andy,

Yeah, most of my clients tell the same story about the initial reaction of their colleagues. However, the majority tell me that before long everyone joins the act! One of my students even had people doing the Leg Swoop in the hallway!

Cheers,
Adam

[John Sifferman - Real World Strength Training]

These are great exercises Adam. And I'll agree 100% that doing a full body joint mobility routine daily goes a LONG way to promoting healthy movement.

I like the "top 5 list" format - keep them coming!

[Dean]

I've been starting every morning with Intu-Flow for probably the last month or so, since I got the DVD. I can do most of it from memory now. Throughout the day though I do a lot of work on my wrists, my right one has been bothering me so I tend to work on it more than anything else right now. When I'm going through the entire series I think my favorite part is the 4 corner balance drill.

[Adam Steer]

John - Thanks for dropping by man!

Dean - The 4CBD is awesome. I have an older client who has gained serious stability and balance just from adding that to her routine. I'm glad you discovered Intu-Flow. And it is perfect that you are peppering extra bits throughout your day in areas you feel need more attention.

Cheers,
Adam

[Henri Henell]

Hi Adam,

I've been using IntuFlow since januar and feel me excellent. I'm physical therapist in Norway and finally my eyes has opened. I use daily IntuFlow and BER myself and to my clients and I'm eager to learn more!

Keep on good work!

Henri