Unless you are one of the rare programmers using the blended solution of active sitting, standing desk, walking workstation, a Aeron Chair by Herman Miller along with a zero gravity massage chair your back, legs, knees and even your bottom are probably fatigued and sore. In fact, if you were to poke around where your hips and buttocks meet up on your side you’d probably call out a few non FTC compliant words.
Taking a Hips and Knees break every 3 to 4 hours can help alleviate the fatigue and soreness associated with the abuse our body takes from being seated for extended periods of time.
For those wondering: An “extended period of time” as it relates to sitting it can refer to as little as 20 minutes to over an hour.
You may recall from our Scheduler best practices that taking a health element break every 30 to 60 minutes is our target goal time.
A good routine will begin with you seated – yes really. Cross your legs at the ankles with your left leg on bottom. Gently push your left leg back with your other leg until a stretch is felt. Hold for a few seconds. Relax. Recross bent legs at ankles. Slowly straighten legs, pushing with lower leg. Hold for a few seconds. Repeat with right leg.
Now, stand up. Using your desk to steady yourself, pull your right heel toward buttock until stretch is felt in front of thigh. Be sure to keep your hips aligned with your knees and your knees aligned with your ankles. If you lean forward you are doing it wrong. Hold for a few seconds and repeat with your other heel.
If you have access to wall space at your office, you can lean on the wall, slowly lower buttocks until thighs are parallel to floor. Hold for 3 to 20 seconds. Tighten thigh muscles and return to standing.
Next, Keeping your feet flat on floor, shoulder width apart, squat as low as is comfortable. Use the back of your chair or top of desk for support as necessary. Yes, this is strikingly similar to the wall slide but uses your body differently.
Modify this movement into a deep knee squat when you can. Here’s how: Stand with feet shoulder width apart and squat deeply, head and chest up. No chair, desk or wall support. Arms stretched straight out in front, palms down.
- Hips n Knees – Complete Package
- Hips n Knees – 4 Up Exercise Illustrations
- Hips n Knees – 12 Up Exercise Illustrations
- Hips n Knees – Action Tracking Chart
(The Complete Guide is also available on GitHub)