If you work a desk job like me, you might be used to dealing with aches and pains. Whether it's stiffness in the shoulders or an achy lower back, sitting down all day can be taxing on our bodies.
Fortunately, there is a way to reduce and prevent niggles and discomfort. Regular mobility exercises will strengthen your joints and increase your flexibility, and minimize the negative effects of a sedentary lifestyle.
Physical therapist Sam Caddick recently shared a morning mobility routine designed to activate the entire body. The best part? It only takes five minutes.
I decided to give it a go before I started work for the day. Here's what happened.
How to do Sam Caddick's mobility routine
You don't need any equipment to complete this routine. I simply rolled out my yoga mat on my living room floor.
Caddick shares rep counts in his Instagram post and some modifications for the more challenging movements in the video.
My experience trying Sam Caddick's mobility routine
This is a really thorough full-body mobility flow, with exercises that strengthen and lengthen the joints and muscles.
As well as targeting the hips and shoulders, this routine incorporates core-strengthening moves such as the long sitting segmentation and static inch worm.
Sitting at a desk all day long means our core muscles aren't working as hard as they would while moving around. I've noticed a weakening of my core since working a desk job full time, so I’m hoping doing this routine regularly will help me rebuild my core strength.
Several of the moves, including the world's greatest stretch and the 90/90 exercise, released tension and eased stiffness. I could feel the difference when I sat down to start work—I felt more comfortable and at ease.
Taking the time to stretch and mobilize in the morning meant I was more aware of how I was sitting at my desk—I caught myself slouching a few times—and where I had aches and pains around my body. I was also more committed to taking regular movement breaks to keep me mobile.
