Desk warrior tight areas:
(First of all I just want to say, I am not a doctor, and if you have a medical condition, go see someone, if you aren’t getting relief, see if any of this makes sense to you and maybe try changing your postural patterns during sitting)
1)Lower body areas that get tight
- Illiopsoas– When this gets tight your low back hurts, and your glutes can’t work properly, putting more work on your hamstrings and your lower back muscles. If you cross your legs it could get worse!
- lower back, medial knee pain, and a “lazy ass”. Ever heard “get up off your lazy ass”? Hmm. there is some truth to that.
- USE THE 20 MINUTE RULE, GET UP AND MOVE AROUND EVERY 20 MINUTES.
- Hamstrings– sitting at a desk will put these in a shortened position. If these are too tight it can put your knee in constant flexion, which then leads to a tight SOLEUS
- Soleus/Gastrocnemius (calves)– This muscle can get tight especially for the people whose feet don’t touch the ground all the way(wearing high heels too). Soleus is used when our knees are in a flexed position. Gastrocnemius is used when our legs are straightened. Plantar fasciatis? Maybe.
- TFL– tensor fascia latae is an abductor, internal rotator, and hip flexor
- Piriformis– sitting on your wallet at work and have sciatic pain?
Upper extremity tight areas
- Pec minor/major- This can cause rounded shoulders
- upper trapezius- watch for elevation of your shoulders, it will cause this too tighten.This can give you tension head aches really fast, eventually it could lead to some serious cervical issues. I was always told desk warriors have cervical issues, laborers have lumbar issues.
- biceps/brachialis- when arms are in constant flexion all day, these will get tight
- suboccipitals- looking too closely at the screen without drawing your head back over your shoulders can cause these guys to flare up.
- relief will come with this...
- I personally would do this for 5-8 minutes at a time.
- upper abdominals/ intercoastals- slouching over can cause these areas to become tight, sometimes causing costochondritis, digestion issues, and shallow breathing (from compression of the diaphragm)
- compressing the diaphragm can lead to synergistic dominance of your secondary breathing muscles, and causing chest breathing instead of belly breathing. In some cases this may lead to anxiety. Breathing techniques may allieviate anxiety temporarily until posture is restored. I personally had panic attacks everyday for 2 to 3 years. Why? My posture. look how far my head was over my shoulders.
Compressing the diaphragm leads to less ability to receive oxygen, that will make you very tired. Have you ever at a big meal and gotten really tired? The stomach sits right by the diaphragm. If the stomach is expanded and you’re slouched over there cannot not be proper inspiration and expiration. Then you get very tired! I remember sitting in school wondering about that. Now it all makes sense! I used to think I was “carb sensitive” when actually the carbs just filled up my stomach more not allowing my diaphram to do its job.
This forward head posture and kyphosis can give you tension head aches really fast, eventually it could lead to some serious cervical issues. I know from personal experience. If you’re working out and not addressing proper movement, muscle imbalances, and everyday hobbies and patterns. You could be creating more harm that good. Check out my stretch videos to help you for relief.
Here are a couple to get you started. Perform this before bed to help you sleep!