DESK RE­PAIR

Get up from your desk and stretch to undo the dam­age caused by sit­ting

Men's Fitness - - Contents -

Re­verse deskbound dam­age

THE COACH

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.

THE GOAL

‘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.’

THE 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.’

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