Mark R Fitness, personal trainer and biomechanics expert, offers advice to desk-bound heros
Modern deskwork places unique stresses on the body, particularly around the hips and lower back. This guide explores how long hours of sitting can affect mobility and posture and offers practical, fitness led solutions for maintaining strength, balance and a toned lower body. Mark Rahaman of Mark R Fitness is also a qualified biomechanics specialist.
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Client testimonial
“I have worked with Mark for more than ten years as my trainer and biomechanics coach. I spend long hours at a desk and often take long haul flights, which can leave my lower back aching and tight. The programme he uses has made a real difference. I feel stronger, move more easily and recover more quickly after travel. I also had a hamstring sports injury which he helped me to rehabilitate fully. Mark is precise, practical and clear in his explanations and also very understanding if you are below par. I trust his judgement and would recommend him to anyone who wants an educated, informed approach to looking after their body.” Karen Jones, Citywealth
Advice for deskbound hero’s – easing leg and back pain
Deskwork can shorten your hip flexors and your hamstrings
Too much time seated at a desk can shorten your hip flexors and your hamstrings which can cause your gluteus muscles or butt to be under active resulting in a flat and dropping butt but it also causes further problems. You may have poor balance, aches and pains within the lower back, knees and hips. My advice is to perform some good dynamic stretches within your usual fitness warm-up to stretch and loosen up your hip flexors and hamstrings then move on to perform some effective exercises to gain toned slender looking legs and a toned backside.
Here are some exercises
The Squat
Performing squats is a multifaceted exercise which will work and tone your quads, hamstrings, upper thighs front and back and calf and gluteus muscles simultaneously.
Place your feet just beyond shoulder width, place your arms at your side or arms crossed at chest height out in front of you. Inhale and draw your belly button inward, begin to bend at the knees dropping your hips down with a slight forward lean from the hips while keeping your chest upright and your head looking forward. Go down as low as you comfortably can. Driving your feet into the floor as you do then exhale on the way up toward the start position. Perform 15 to 25 repetitions.
The Lunge
Another great exercise which includes working your calf, quads, hamstrings and gluteus muscles.
“Step forward with your hands on your hips. Inhale and draw your belly button inward. Begin bending your front knee into a 90-degree angle until your front thigh is parallel to the floor, not letting your bent knee travel past your toes while keeping your back straight and head looking forward. Exhale while returning to the starting position by driving your front foot into the floor and elevating your back leg. Perform ten to 15 repetitions on each leg.
The lateral lunge
The lateral lunge is one of my favourites for working and toning your gluteus, quads, inner thighs and calf muscles.
Begin with feet just beyond shoulder width, inhale drawing your belly button inward. With your hands out directly in front of you step out directly to one side and begin lowering your hips over your knee. Perform a slight forward lean from the hips while keeping your chest up and head looking forward. Bend your knee into a 90-degree angle until your thigh is parallel to the floor while stretching out your other leg. Exhale while driving your foot into the ground as you return toward the start position. Perform ten to 15 repetitions on each side.
I would always recommend performing these exercises at the beginning of your strength and toning workout.
Key Takeaways
- Prolonged deskwork can lead to shortened hip flexors and hamstrings, causing poor balance and lower body pain.
- Dynamic stretching and specific exercises can help maintain balance, strength, and a toned lower body.
- Key exercises include squats, lunges, and lateral lunges to target various muscles in the legs and glutes.
Mark Rahaman qualifications
| Date | Qualification |
|---|---|
| 2020 | Morpheus Labs Certified Conditioning Coach |
| 2014 | Cancer Rehabilitation Exercise Specialist |
| 2013 | Biomechanics Education, Biomechanics Coach |
| 2012 | Institute Of Optimum Nutrition, Sports Nutrition |
| 2011 | Intense Mixed Performance Accelerated Cross Training |
| 2011 | UKSCA Level 1 Strength And Conditioning Coach |
| 2011 | British Boxing Board Of Control Trainer/Seconds License |
| 2011 | British Boxing Board Of Control Basic First Aid |
| 2010 | Power plate health and fitness Level 1 & 2 |
| 2007 | Out Box Training with Adam Booth & David Haye |
| 2007 | Out Box Round 2 |
| 2004 | Premier Training International Limited |
| 2004 | Diploma in Sports massage therapy |
| 2004 | Diploma in Personal Training Level 3 including Nutrition for Health & Fitness, Circuit Training, Swedish Massage, Sports Massage Therapy, Emergency First Aid, Career & Personal Development |
Estimated reading time: 5 minutes
Q. Why does sitting affect my hips and glutes?
A. When you sit for long periods the hips stay in a bent position and the muscles at the front and back of the thighs can tighten. This makes it harder for the glute muscles to switch on properly when you stand and walk.
A. Yes. Tight hip flexors and hamstrings can pull the pelvis out of its natural position and place extra strain on the lower back, hips and knees.
A. Include gentle, small movement, stretches for the hip flexors and hamstrings as your warm up, then move into controlled squats and lunges to strengthen the glute muscles and legs. It is best to be shown the movements (biomechanic friendly) because they are specific.
