Stay mobile in your office job

Daily moves for the deskbound mountain biker

You’ve heard it 100 times before – sitting is bad for you, your sedentary office job will kill you and so on. The real culprit is time. Hours accumulated at your desk can cause issues with mobility, flexibility and strength, from your ankles right up to your neck. All of which can impact your fun, speed and safety on the trail. Here are three moves to do daily at your desk to help you avoid sitting’s negative consequences.

1 Cow arms

Borrowed from yoga, this is a simple (but not easy) move for the shoulders and upper back. One hand goes up and over your head then behind your back, the other slides under your shoulder blade to clasp the other hand in the centre of your back. Hold for 30 to 60 seconds before swapping sides.

2 Butt-grab chin nods

Grasp the bottom of your chair, as far back under your bum as you can, and push in as hard as possible for three seconds. As you do this, you should be sitting tall and relaxed. At the same time, make a double chin by pulling your neck down and back. Do this for 10 to 30 reps. Happy neck and shoulders to follow!

3 The all-in-one

From a standing position, sit back into your hips and rock onto your right heel with the other foot flat. Reach down with your right hand and touch your right foot, twisting your torso and looking up to your other hand as you reach for the sky. Hold this for three seconds and repeat for 10 reps.