creatE a dynamic workstation

There is no such thing as the perfect position for working at a desk, despite what the posture experts are telling us!
If your foot, knee or hip is always at a 90 degree angle and is rarely exposed to other configurations, then you will lose mobility at the joints with stiffness and, eventually, you will suffer pain. The same goes for shoulders, elbows, wrists and fingers, and your back and neck too.
To stay nimble and strong, go for a dynamic workstation where your joints visit a wide variety of angles throughout the day.

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Not all standing was created equal!

In case you think a treadmill desk is the answer (I used to - photo evidence above!), you might want to consider the following:

• Risk of overdosing on a particular angle of hip flexion, especially if you already spend the bulk of your day sitting.
• Risk of overloading knees and ankles due to the absence of hip extension, especially if you are wearing shoes which keep your heel higher than the front of your foot
• Flat, level, hard surface - not very challenging for the 33 joints in each of your feet

Conclusion: Walking on a treadmill is only slightly better than not moving at all

If the bulk of your day is spent in a sitting position (at a desk, in transport, eating, relaxing, cycling or rowing), your body will retain that shape, including in your bed at night!

​Now for a healthier indoor alternative:
​Alternating between sitting, squatting supported, standing (ideally with something (tennis ball, reflexology mat) under your bare feet to give your joints (33 in each foot!) something to do and prevent your feet from going purple or your legs from swelling up!). You can also try lying down with your legs up on couch - great for watching or reading, not so great for typing!​

 Look through the window as far away as possible as often as you can.

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Watch your movement habits, especially when your head moves forward and down, to such an extent that your ear is no longer aligned with your shoulder! A mirror is quite useful to check if your head has moved forward without you noticing,

Give your body the movements that it craves - hanging is a great move for desk workers!

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Start by taking your arms up. Try again with the ribs relaxed down. Let your arms take some of your weight and gradually build your strength until you can swing!

​Learn how to undo the damage inflicted on your body by years of sedentary behaviour.*

Recent feedback from a client to end this post on a high: "I find that sitting in your typical chair position for longer than 30 min aggravates my lower back and I end up in a lot of pain. So with the lovely Isabelle Brough‘s help, I found a way to change my sitting at work. Elevate the legs so it’s in a squat position ( I had a coffee table underneath my desk) . Having the table gave me lots of options to change my sitting position; cross legged, squats, one leg squat, sole to sole sitting. And what did I get I return? Pain free back and movement while sitting at the same time. If you’re having to work at a desk, it is VERY possible to move while working. You don’t have to adopt a 90 degree chair position (that’s what contributes to a lot of ache and pain in the body). "


*To find out how to restore your natural ability to relax and more and for my best tips on moving while working at the computer sitting or standing, visit the Virtual Treatment Room