Day 1 – spine and joint mobility

Theme – too much sitting/being static can lead to stiffness and loss of mobility in the joints

Joint mobility is a requirement for freedom of movement, whether that is walking or running, yoga, dancing, a workout, playing a sport or simply carrying out daily activities. Loss of mobility is associated with ageing, and if we start to feel a loss of mobility as a result of too much time at the desk, we can feel old well before our time.

Over time sedentary/static lifestyles can lead to stiffness and discomfort in the joints which in turn can lead to us consciously and subconsciously reducing the range of movement that we ask of them. This of course can encourage the joints to stiffen up further – a vicious circle.

The neck and shoulders are the areas of the body often thought of first when considering the risks of too much time at the desk, which makes sense as they are often the first areas to complain. However, stiffening of any body part, whether it is the spine, wrists, feet/toes, ankles, knees or hips can have a detrimental effect on our ability to move freely and comfortably and to engage in all the activities that we want to.

Stiffness / loss of mobility

19 minute video

Your practice for the day is Simon’s Joint Mobilisation sequence. This works through the main joints of the body from feet to neck and provides exercises to help maintain and improve their comfort and range of movement. The last section of the video is a standing spinning practice which mobilises the spine.
Simon advises that this practice “stimulates tissues and fluids around the joints, promoting energy flow…”. The spinning section in particular can be used as a meditative practice.

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Making a habit of it

This is a great daily practice that can be adapted to suit your needs. Once you have practiced with the video a few times, you will have learned the exercises offered and can decide when and how you would like to include them in your working day – either all at the same time or spread through the day. Depending on your own circumstances you may feel that some areas of the body need more attention than others and can adjust the time spent on each accordingly. Examples of turning these practices into habits could be:

  • Make the whole practice part of your morning routine to help prepare you for the day ahead, or:
  • Upper body – wrists, shoulders and neck mobilization at the desk as a mid morning minibreak
  • Spinning to lift the energy at lunchtime
  • Lower body – toes/feet, ankles, knees, hips before going for a walk

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