Get up from your desk and stretch to undo the damage caused by sitting
Reverse deskbound damage
Luke Chamberlain is the health and fitness manager of Fitness First’s flagship Bishopsgate gym in London and the founder of Impulse Fitness (impulsefitness.london), specialising in performance and rehabilitation from beginner to elite level.
‘Spending all day sitting down, whether you’re working at a desk or just parked on the sofa, can lead to damaging restrictions in movement and mobility,’ says Chamberlain. ‘This workout can prevent common injuries that result from this inaction and will make your body better prepared for exercise. But it’s ideal for those with more active lifestyles, too – the dynamic movements and isometric holds will improve muscle activation and range of motion, increase your heart rate and raise your core temperature in preparation for your workout.’
‘You can do these moves as a warm-up but they also work as a quickfire circuit during a break in your nine-to-five to reverse the negative effects of sitting hunched over your keyboard. The exercises work best as a circuit. Do all the exercises in order without rest and complete a minimum of two rounds. With each round you should feel and see an improvement in your range of motion, balance and control.’