A personal trainer has called out office workers who spend their days sitting “like shrimp” at their desks and revealed three key stretches that will help improve posture.
Adam Richardson, a physical therapist whose main goal is to make movement and “shimmy” accessible to everyone, regularly shares informative clips on TikTok.
In a recent video He turned his attention to desk workers, who sometimes find that at the end of their eight-hour shift, they are hunched in their chairs with a posture that can only be compared to that of a crustacean.
He went on to demonstrate three stretches that workers can do without leaving their desk.
“You’re sitting like a shrimp right now, aren’t you?” Adam asks his followers. “When was the last time you unmolded a shrimp?”
Adam Richardson (pictured), a physical therapist whose main aim is to make movement and “wiggle” accessible to everyone, regularly shares videos on TikTok.
In a recent video, Adam turned his attention to desk workers, who may find that they’ve spent eight hours on end and are practically bent in half in their chair.
For the first exercise, Adam says you should first cross one leg over the other “as if you were reading an imaginary newspaper.”
“Sit up tall and you should feel a stretch on the outside of your buttock,” she says. “But we’re not done there.”
Next, you’re going to add a ‘fruity touch’ by placing your hands on your bent leg and twisting your torso until you’re facing backwards, or as far back as you can go.
“Stay here and take a few deep breaths,” Adam adds, before saying that if the stretch is too intense on your knee, you should move the leg underneath further away and sit less upright.
Then repeat this stretch on the other side, with the opposite leg crossed.
For the second stretch, Adam starts by saying, ‘Next, we’re going to lubricate both sides by opening our arms in a big T shape, like I’m going to get a big hug. It’s nice, isn’t it?’
Next, Adam says, turn your palms toward the ceiling and push your chest forward. Stretch and “move” in this position before taking a few deep breaths.
You will then do the opposite, letting your shoulders fall forward, with your upper back arched and your arms rotating forward until your hands are facing the ceiling again.
“Repeat this as many times as you like,” Adam adds. “If you want to make it more sophisticated, you can do it in opposite directions with opposite hands.”
And for the final peeling exercise, Adam instructs you to “pat the back of your neck and gently bring your chin toward your chest.”
Adam goes on to demonstrate three stretches that workers can do without leaving their desk.
Then go back in the opposite direction as far as you can, pushing your chest out.
Once you are back upright, you should tilt one elbow to one side and repeat the exercise on the opposite side.
Once you have slowly performed a lateral bend on both sides and are back in your starting position, bring your hands together and stretch them above your head as far as you can before lowering yourself back down.
Adam created a “mobility library” called You, Me and the Floor after the pandemic to get people moving without equipment or a gym membership and to make stretching and exercise inclusive.
And her TikTok followers were quick to thank her for helping them defrost, as well as providing them with accessible stretches that can be done while sitting.
And her desk-bound TikTok followers were quick to thank her for helping them defrost, as well as providing them with accessible stretches that can be done while sitting.
“I felt pretty attacked when I was called a shrimp, but now I feel totally unfrozen. Cheers (smiley face),” one person said.
While another wrote: “I have muscular dystrophy and find sitting exercises very helpful. Thank you for making me feel included (heart face).”
One mom-to-be said, “This really helped me because I’m pregnant and I’m so exhausted. I’m just sitting all day and those stretches were so beneficial.”
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