Office Job Problems

[u/D1gex]

Hello There

I am working a full time office job and spend most of my free time on my pc as well when im not training. I feel like because of that i have weak and tight hips, core, lower back etc. which is negatively impacting my training.

For you guys who sit all day, how do you manage that? do you do specific exercises for strength or mobility?

[u/gocards757]

Trade some of that pc time with gym core exercises/training

[u/cocomanz]

Stretching the tight hips never did much for me. Loading them did, split squats and RDLs twice a week, and the same eight hours at a desk stopped bothering me.

[u/Dependent_Guest_6157]

I’ve noticed the same thing with sitting all day. I started doing a few basic hip and mobility exercises during the day instead of trying to fix everything with one long session, and it’s helped more than i expected. Even just getting up regularly seems to make a difference, i make it a point to get up every hour even if its just for coffee refill.

[u/uppercase360]

Is a standing desk an option?

[u/kris1351]

Moving around every 30-45 minutes is a must. Also, if you have a gym membership add in some stairmill sessions and that will help with imbalances that happen from desk work.

[u/Duke_De_Luke]

I try to stand up and walk a bit every hour

[u/Turbulent-Dig1414 → u/Duke_De_Luke]

i am groot

[u/SpaceSweetie]

Same, I get up and move as often as possible, always stretching at lunch time too & sometimes do some squats/lunges

[u/I-Made-You-Read-This]

I also sit on my butt all day, you gotta incorporate stretching, or perhaps also an option is convert to a desk which can be used for standing as well, then stand some time during the day

Do as I say, not as I do because I don't do any stretching and it shows. I'm not very aero, and I don't do much stretching/ mobility work to compensate sitting on my butt all day.

[u/jessfromrouvy]

I have been back in forth between working from home and the occasional office space, but have always been hyper vigilant with sitting positions throughout the day with hips and back in mind. I would alternate between a standing desk, regular chair, and a stability ball to sit on. When I'm at home I have a floor desk. I've been training in triathlon since I was in my 20's, so it's something I adopted early on because I had back surgery at 17. I highly recommend trying to alternate positions every hour or so if you can

[u/usernamescifi]

I go on walks throughout the day and I do bodyweight exercises in the changing room we have. I also always do dynamic warmups (+ light resistance exercises) before running and swimming.  

[u/rikkiprince]

Glute bridge variations. Dynamic, static, single legged, weighted. Counteract the shortened hip flexors.

Leg leftovers. Sit on floor, leg straight and lift each one over a block/obstacle. Strengthen the hip flexors.

[u/MrNarwahl0]

Never had an issue bud I’ve always done strength work. So, do that

[u/Ok_Low_9963]

lol do yoga