A few years ago I made the conscious choice to spend less time in the gym and more time at my computer. Shocking for a “physio” to admit, I know, but that’s just what it takes to build a business in the current day.
So when I started ramping up my training again, I knew what to expect.
My back, neck, and shoulders were all stiffened up into a nice little T-Rex-style hunch. My hamstrings and hip flexors shortened up to accommodate my seated position and my cardiovascular fitness took a pretty severe nose dive.
Maybe you can relate?
That’s all part of the trade-off we all make these days. Tech advances allow us to talk to friends all over the world, work from home during a pandemic and binge on the latest Netflix series.
But with great technological progress, comes a great physical cost. We now spend more time hunched over our phones and computers than ever, and it puts a terrible strain on our bodies.
But just because you use a computer and a phone to keep your life going doesn’t mean you have to be stuck with “laptop-neck”.
Here’s a few quick targeted exercises I use now to loosen up when feeling tight after a long day of tapping keys.
- Loosen up your upper back with Thoracic Extensions.
- Open up your shoulders with a Shoulder Extension Stretch; and
- Unlock tight hips and backs with a Squat Prep Stretch
Try just 2 minutes on each exercise should be enough to get you moving better. You can do them multiple times per day for better results too.
Tim is a Physiotherapist who specialises in football/Rugby and golfing injuries. Tim doesn’t believe that rest will make you a better athlete and he focuses on performance-based rehab methods. Tim is also qualified in golf biomechanics and injuries.