By now most of us are back to the reality of work after enjoying some well earned rest of the Christmas and for the Sothern hemisphere (which is where I live)…. summer holidays. Participated in the ritual of wishing everyone a happy new year and asking each other what you got up to with friends and family, all while commenting on how fantastically rested each other look and in which you think to yourself…. “Yeah I feel great my body is the best it’s felt in months”

Then the meetings start, project deadlines draw near, your son just rang you to remind you that you still need to go shopping for their school stationary list and all while you just see an email come through from your manager marked: URGENT – NEED DRAFT BY TOMMOROW.  All of a sudden that tight back and shoulders has made it’s way back in and the holidays of getting up and doing your home Yoga/ Pilates/ Workout routine and going for walks down the beach with family and friends is all now but a distant memory.

The Spiel

The average desk worker sits for over three quarters of their workday according to studies conducted by the University of Queensland. Now if you are putting in the old 8-hour grind that’s at least 6 hours at work alone. So keeping ourselves moving to counteract the postural effects of static sitting is as we all know quite important, netherlone the benefits of increasing productivity and reducing the risk of chronic diseases. (Which we will be chatting more about later on in the year so stay tuned!)  

I can hear you say “I’m too busy to leave my desk” or “yeah but I have a sit/stand desk”. But ask yourself once you are standing how often do you actually truly move? I mean not only just walking from one end of the office to the other for what ever reason, but also think when did your shoulders get some counter resistance movement? When was the last time you stretched out your hips and legs? Or when you last got your neck and trunk that is tightening daily to move and mobilise at the desk whether it be sitting or standing?

Below I have put together exercises that can be easily applied at the workstation without impeding your work or breaking productivity or even leaving the desk. So you can still get that URGENT draft done for your manager by tomorrow with out neglecting your body.


The Facts

12 HOURS – the amount of time the average person is sitting (aka sedentary) a day.


Research has found that doing regular exercise can reduce the frequency of recurring back pain attacks by almost half.

– National Center for Biotechnology Information

Sitting less and moving more can benefit you by reducing the risk of musculoskeletal pain, discomfort and injury, particularly of the lower back and neck.

– Worksafe Queensland

The Tips

Be a Mover & Shaker

When stuck on a long call and/or in need of an energizing break, do some basic strength, balance and mobility exercises, like standing up and sitting down from your chair, calf rises, standing on one leg or even the exercise in my video above.

Make it an Event

Schedule physical activity time in to your work calendar. Be sure to treat it just like any other important appointment.

Tie yourself in knots

Most of you would be sitting on a swivel chair…. Use it to swivel your legs side to side gently while typing, it will help keep you from stiffening up. (I’m actually doing this now as I type this blog from my home office).

*Please note these exercises and tips are general in nature if you are experiencing pain or any adverse symptoms please consult a medical or allied health professional. 

I hope you have enjoyed the information that I have shared with you in this blog and that you can use this to start taking back your physicality and wellbeing bit by bit, and not giving it all to the demands of modern society.

If you would like more information in regard to your wellbeing or would like to check out Aligned for Life Pilates Melbourne in regard to sessions, classes or workplace wellness programs click below.

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