Daily desk-bound individuals: Perform this quick 30-second stretch to boost mobility and lessen stiffness at your workspace
Sitting for long hours at work can lead to a sedentary lifestyle, which in turn can result in serious health issues. However, incorporating small amounts of movement into your daily routine while working or sitting down can make a significant difference. One such exercise is the thoracic rotation, a simple yet effective stretch that can be done from any seated position without requiring any equipment.
Jodi Montlake, the founder of the We Got This! clinic and a specialist in weight and pain management, has shared this simple stretch that can be done while sitting at a desk. To perform the exercise, sit upright with your hips facing forward, knees bent at 90°, and feet flat on the floor.
The thoracic rotation involves seated slow torso twists where you drop the shoulder toward the hip and lift the chest to extend the spine, moving through rotation both sides with control. Here's a step-by-step guide:
- Sit upright in your chair with feet flat on the floor, maintaining a neutral spine.
- Perform Thoracic Controlled Articular Rotations (CARs):
- Rotate your torso slowly to the right by turning your chest while keeping your hips facing forward.
- As you rotate right, drop your right shoulder down toward your hip.
- Then, extend your thoracic spine by lifting your chest toward the ceiling (arching slightly backward).
- Continue the motion by rotating through to the left side, dropping your left shoulder toward your hip.
- Finally, return to a flexed position by rounding your upper back.
- Repeat the rotation slowly and controlled in the opposite direction.
It's important to synchronise the exercise with your breath, inhaling as you turn your waist and exhaling as you bring your hand to your leg to move deeper into the stretch. This exercise can be repeated for several slow controlled reps to help counteract the stiffness from prolonged sitting.
Jodi Montlake recommends this stretch to offset any imbalances in the body caused by the way you sit at your desk. Additional exercises like cat-cow stretches and thoracic openers can complement this routine effectively. Using your chair as support allows you to do this easily during breaks at your desk.
This stretch, a thoracic rotation exercise, can provide immediate relief for stiff muscles and help keep the body mobile in the long term. So, next time you're feeling stiff from sitting at your desk, give this simple exercise a try. Your body will thank you!
[1] We Got This! Clinic. (n.d.). Thoracic Rotation Exercise. Retrieved from https://www.wegotthisclinic.com/blog/thoracic-rotation-exercise [4] Pilates Geelong. (n.d.). Cat-Cow Stretch. Retrieved from https://pilatesgeelong.com.au/cat-cow-stretch/ [5] Tone It Up. (n.d.). Thoracic Opener. Retrieved from https://toneitup.com/blog/thoracic-opener/
- Engaging in the thoracic rotation exercise, as suggested by Jodi Montlake, not only offers immediate relief for stiff muscles but also promotes long-term mobility, suitable even during breaks at your desk.
- This exercise, part of a health-and-wellness routine, helps counteract the effects of a sedentary lifestyle, especially when sitting for long hours at work, which can lead to serious health issues.
- Complementing the thoracic rotation exercise with additional exercises like cat-cow stretches and thoracic openers can create a well-rounded fitness-and-exercise routine for workplace-wellness, as recommended by experts such as Jodi Montlake.
- Yoga and fitness enthusiasts can find valuable resources on exercises like the thoracic rotation, cat-cow stretches, and thoracic openers on various health-and-wellness websites, such as We Got This! Clinic, Pilates Geelong, and Tone It Up.
