Module 13: How To Undo Damage From Constant Sitting
I've been working a ton lately. And since I work in an office, that means I've been sitting way too much. I've been sitting at my desk for 12 hours a day. Then driving home. Hanging out with the family for a while, getting the kids to bed and then firing up the laptop AGAIN to do another 2 hours of work before bed.
Not very fun.
And also not very good for me (or anyone.) The constant sitting causes shoulder issues, tighter hips, and a host of other problems. Thankfully, I'm almost done with this massive project for work so hopefully I can get back to a more normal life soon.
But in the meantime, here's a few of the mobility hacks I've been using to stave off the effects of constant sitting. If you have a desk job, or if you just spend too much time sitting (hint: we all do) then implement these 3 tips and I think you'll be amazed at how much better you feel.
Best part: This takes just 2 minutes per day.
Daily Fix #1: Squat Down Into A Full Squat And Hold The Bottom Position For 30 Seconds.
Knees and hips can get tight when you're sitting too much. This will help. Once per day just squat down into a full squat (or as low as you can go) and "hang out" in the bottom position for 30 seconds.
Should look something like this.
Daily Fix #2: 100 Band Should Pull Aparts.
When you sit your shoulders tend to slump forward. Band pull aparts can help. Shoot for 100 a day. Break them up throughout the day or just do 100 in a row. Whatever you want. Demo here.
Daily Fix #3: Couch Stretch for 30 seconds (each side.)
This stretch is awesome. It's actually the only stretch that I keep coming back to again and again and again.
Just do 30 seconds per side 1 time per day (at night probably since you need a couch to do it) and it will make all the difference in the world.
There you have it: Do those 3 things every day and it will go a long way towards "undoing" all the time spent sitting.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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