Desk Jockey Workout 1/4: Wall Cogs
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- Опубликовано: 12 сен 2024
- The Desk Jockey Workout is one of the many 5 minute workouts from my book Feel Better in 5. It is particularly good if you spend most of your day sitting down, perhaps looking at screens. It can be incredibly helpful for back pain, neck pain, shoulder discomfort and general stiffness. Each of the 4 movements should be done in sequence. Quality is much more important than quantity.
For detailed written instructions on how to do each movement, please see pages 169-177 of my book, Feel Better in 5. amzn.to/2G0XK7l
This video demonstrates the first out of four movements in the 'Desk Jockey Workout’ - it is called ‘wall cogs’. This exercise will open up and mobilise your shoulder blades, spine, pelvis and ribcage.
It can take a little while to get the hang of this movement but it really is worth persevering. Let me know below how you get on.
The Desk Jockey Workout Series
1. Wall Cogs - • Desk Jockey Workout 2/...
2. Frontal Cogs - • Desk Jockey Workout 2/...
3. Arm Spirals - • Desk Jockey Workout 3/...
4. The Crucifix - • Desk Jockey Workout: 4...
#deskjockeyworkout #move #feelbetterin5
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I was taught this by one of Gary's course attendees and it took me a while to get the hang of it. It's a bit like rubbing your tummy and patting your head, so good for brain as well as body!
I've been stuck in the "bad" position for a long time and it finally reached debilitating levels over the past few months (not helped by a bad new mattress). Feeling the full range of motion for the first time in a long time feels incredible.
The book arrived yesterday and I've chosen my three "health snacks". This is my Body Health Snack. I've watched all four videos and find this particular exercise the most difficult to do at the moment. However #progressnotperfection Looking forward to releasing the tension in my upper arms, my shoulders and neck by doing this sequence every day at lunchtime. Thank you, Rangan!
Thank you dear doctor
One of the best courses I've done is Finding Centre with Gary - floor or wall cogs are excellent
GREAT 👍 INFORMATION
Much love and appreciation ❤️ to you both. And to everyone here ❤️
Is it the whole of the spine that should be against the wall? It seems impossible as my lower back doesn't flatten to the wall?
Thank you so much ❤️
Great for us hairdressers who are suffering from behind the chair stoop
These exercises made a difference and I'll try to do them from now on. 👍
great stuff
That is so hard. I cant flatten my back against the wall with my head remotely near the wall 😅
These are great right now. The wall cogs was interesting as I have a old back injury from a motorcycle accident when 18 and have a curvature of my spine and can’t seem to get me back flat against the wall. But the exercise is very different. So what Is the general idea of the exercise? Is it to help better posture?
Thanks for sharing. This is a brilliant exercise. Helps to get various parts of body moving optimally in sequence again. Very powerful movement when done consistently. Also helps with forward head posture. Worth checking out Gary Ward on Instagram!
Are you a giant or filling this in a dolls house?
Great video apart from leaving my mind boggling about the small door!!
*filming*
He is massive and 6'6" tall!
Amazing. I did find that my legs felt stiff ,tense against the wall . Is that ok?
Yh my knee gets tired and achy so jus tak breaks
Hi, I'm enjoying this workout but the wall cogs seems to be really aggravating my lower back (which I have problems with anyway) - is there something I might be doing wrong that's causing this? Thanks. Love the book!
See if keeping your ribcage relaxed down helps, in case you try and push it forward. Bring the head back to the wall and stop moving your head back as soon as your ribcage starts to lift. The movement will be smaller and should feel easier on your back. See if this modification helps.
Then try see a physiotherapist trained in OMT to release some of the individual joints that are too stuck to do an exercise like this... 😀
❤️❤️❤️
Filmed too widely !
One should see the whole body, from feet to head.
i find this too confusing too do
You can try it lying down. Try exercises from essential somatics with Martha on RUclips