Universal Practice’s Sammy Wilson takes us through them.
For many of us, sitting for long periods at work seems non-negotiable. We have emails to answer, deadlines to meet and a contract with required office hours. But long sessions at the desk may actually be limiting our output. If we spent a little less time sitting and a little more exercising, we could be far more efficient.
The brain’s capacity is affected by the amount of oxygen it receives. When we stand and move, our bodies loosen and our lungs open up, and our brains love us for it. But when we sit for long periods, our muscles contract and our breathing patterns change. This can reduce the amount of oxygen travelling to the brain and can inhibit our cognitive processes.
So how do we go about feeding our brains when we’re restricted to the office? Here are four quick exercises you can do without stepping away from your desk.
Wrap your palms around the base of the ribcage, then breathe deeply into your kidneys five to 10 times. This will oxygenate your blood and fuel the brain. It will also calm the nervous system¬ to assist you to think clearly and creatively with renewed energy.
Interlock your hands around the back of your chair, push the chest and shoulders forward and hold for five breaths. This will extend the upper back, reversing the seated slump. Your chest will then open up, giving your lungs space to expand. To ensure you don’t strain your neck here, tuck your chin in and keep your back straight.
To increase your breathing capacity you need to loosen up the ribcage. To do this, inhale, then twist and breathe out at the same time, making sure you keep your breastbone reaching forward. Then, take another breath and return to the centre. Repeat this three times each side.
Draw circles with your hips, imagining you are using a hoola hoop. This will activate your deep abdominals, which will alleviate lower back tension and encourage free-flowing breath. Do 10 each in direction. For the adventurous, turn the movement into a figure eight.
Sammy Wilson is a physiotherapist, Pilates, yoga and meditation instructor, and founder of Universal Practice.
Universal Practice is run by physiotherapists offering physiotherapy, Pilates, yoga and meditation sessions out of its Richmond and Fitzroy studios. The team believes in an interconnected, science-based approach to health – a process that brings strength and motion to your mind and body. To experience the Universal Practice philosophy you can purchase a two-week introductory offer for $50.
Photography: Ben Mulligan
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