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3 Exercises You Need To Do To Counteract Sitting All Day

3 Exercises You Need To Do To Counteract Sitting All Day
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Are you a desk jockey? Do you spend most of your day sitting or hunched over a computer or laptop? According to a report from CNN, sitting all day may actually be killing you, or at the very least, could be taking years off of your life. When you sit, especially for long periods of time, your body slowly becomes more hunched over. Your internal organs get compacted and are forced to operate in less than ample space. Over time, the spine begins to weaken because of the unnatural stress placed on the joints. Hip muscles and joints begin to shorten and become tight, making standing up straight less comfortable. Ultimately, the body’s blood circulation decreases due to lack of movement. This is partially why legs and ankles will also swell during long stationary periods. The point is alarmingly clear: if you sit for long periods of time during the day, you could actually be doing your body some real harm.

The great news is that there are simple foam rolling exercises that you can do in the comfort of your own home that can help your body heal, which all take less less than 15 minutes total. Grab a foam roller or a mobility ball (like a lacrosse ball) and try out these three exercises.

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Glute Smash

If you’re sitting on your butt all day, you need to give it some love. Most people don’t realize that rolling out your glutes will help you loosen more than just your butt muscles. You’ll also loosen your upper hamstrings and help remove some pressure from your lower back.

Glute Smash
    How to do it:

    Place a mobility ball, or a lacrosse ball under your glute muscle on one side. Rotate the ball until you find a tight spot or “trigger point”. Contract and release the muscle (basically squeeze your butt cheek and release it) for two minutes. Keep your legs bent with the knees out to the side.

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    Hip Flexor

    Like I mentioned earlier, when you sit for long periods of time, the hip muscles (including the quad and hip flexors) slowly shorten and become tighter. Tight hips make it really uncomfortable to stand up straight, and the tight joint puts a lot of unnecessary pressure on the lower back. Stretch out and open up the hips by focusing on the hip flexors.

    Hip Flexor TFL
      How to do it:

      Laying on your side, put the foam roller on the upper outside of your leg – near your hip. Roll the foam roller and knead it into the muscle tissue, fascia and tendon between your knee all the way up to your hip. Continue back and forth.

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      T-Spine Smash

      This simple movement is one of my favorites because it helps counteract the “dreaded hunchback syndrome” so many people get from hunching over their computers every day. A great added benefit: part of this movement passes over the shoulders so you are able to help release tension that has built up throughout the week.

      TSpine Smash
        How to do it:

        Lay on your back with your knees bent and your heels close to your butt. Position the foam roller just above your shoulder blades. Look straight up and give yourself a hug. Feel the stretch in your back as you hold the position and roll the foam roller down to your lower back and back to between your shoulder blades. Repeat for the duration of the movement. If you’re still not sure about each of these movements, find an app like MoveWell that will guide you through each movement in the mobility workout, step-by-step, or head over to these tutorials on YouTube: Glute Stretches Hip Stretches Thoracic Spine Stretches

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        Featured photo credit: Hip Distraction Stretch/Joel Runyon via movewellapp.com

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        Last Updated on July 12, 2021

        100 Incredible Life Hacks That Make Life So Much Easier

        100 Incredible Life Hacks That Make Life So Much Easier
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        Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

        By tweaking little things in your daily life, it can make your life much more convenient!

        Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

        83 tie a small piece of bright colored fabric

          84 write random letter

            85 use a rubberband

              86 dorm smell bad

                87 lean your phone on your sunglassess

                  89 how to waterproof your shoes

                    90 take a picture of the name card

                      91 iron inside out

                        92 old newspaper

                          93 tumble try shoes

                            keep a card like this

                              SONY DSC

                                94 soap bar

                                  95 make a hole

                                    96 drop the battery

                                      97 use a coozie

                                        98 when taking a picture

                                          use a clean dust pan

                                            try a pants hanger

                                              use your cellphone light

                                                use a spring from an old pen

                                                  quick and easy iphone speaker

                                                    user binder clips

                                                      wrap a wet paper towel around your beverage

                                                        put pancake mix in a ketchup bottle

                                                          clean out an old lotion bottle for your beach

                                                            use a muffin tin to serve condiments at a bbq

                                                              doritos are great for kindling

                                                                use nail polish to identify different keys

                                                                  use a hanging shoe rack to store cleaning supplies

                                                                    freeze grapes to chill white wine without

                                                                      use paper clips to organize your cables

                                                                        almost finished your jar of nutella

                                                                          sick of having a box full of tangled

                                                                            unroll the rim to increase the capacity

                                                                              cut open toilet paper rolls and use as a cuff

                                                                                remove the stem from strawberries

                                                                                  turn an old bottle into a simple little cord holder

                                                                                    for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                      how to fold a fitted bed sheet

                                                                                        tired of snoozing past your alarm

                                                                                          place a rubber band around an open paint can to wipe your brush on

                                                                                            ut a wooden spoon across a boiling pot

                                                                                              use bread clips to save flip-flops

                                                                                                take pictures of friends holding items

                                                                                                  how i always know which headphone is the left one

                                                                                                    put a stocking over the end of a vacuum

                                                                                                      How to make sure you drink enough water

                                                                                                        user a can opener to open blister

                                                                                                          good sandwich guide

                                                                                                            turn your muffin pans upside down

                                                                                                              50 pounds of groceries and living on the 5th floor

                                                                                                                the right way to make a blt

                                                                                                                  add one teaspoon of baking soda

                                                                                                                    38

                                                                                                                      hair straighteners equals to collar irons

                                                                                                                        stack your clothes vertically to see them all

                                                                                                                          the right way to make cookies in the summer

                                                                                                                            how to clean a blender

                                                                                                                              the right way to eat a popsicle

                                                                                                                                use bread clips to label and organize power cords

                                                                                                                                  to get the built up residue off of your shower head

                                                                                                                                    user a hair clip to orgainize long wires

                                                                                                                                      a frozen saturated sponge in a bag

                                                                                                                                        rub stuck zipper teeth with a graphite pencil

                                                                                                                                          use a soda pop tab

                                                                                                                                            50

                                                                                                                                              51 How to multiply large numbers in your head.

                                                                                                                                                52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                  rub a walnut on damaged wooden furniture

                                                                                                                                                    kids fall out of bed

                                                                                                                                                      use toothpaste to clear up hazy car

                                                                                                                                                        58

                                                                                                                                                          59 keep pizza out while driving home

                                                                                                                                                            60 put your straw through the tab to keep it from rising

                                                                                                                                                              hold oreos with a fork so your fingers

                                                                                                                                                                Never lose your remotes again

                                                                                                                                                                  hiding your emergency money

                                                                                                                                                                    use a bread tab to hold your spot on a roll

                                                                                                                                                                      if you are at a hotel and run out of chargers

                                                                                                                                                                        keep a square of cardboard in a ziplock bag

                                                                                                                                                                          If you need to pee or smoke at a bar

                                                                                                                                                                            drill holes in the bottom of your garbage

                                                                                                                                                                              use an accented letter as your passcode

                                                                                                                                                                                use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                  do something unusual when locking the door

                                                                                                                                                                                    when heating leftovers space out a circle in the middle

                                                                                                                                                                                      dont burn yourself in those hard to reach candles

                                                                                                                                                                                        put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                          75 use a piece of paper to organize

                                                                                                                                                                                            use half a pool noodle

                                                                                                                                                                                              pencil case to store cables

                                                                                                                                                                                                78 clothespin to hold nail

                                                                                                                                                                                                  79 make blts

                                                                                                                                                                                                    80 take a picture of your fridge

                                                                                                                                                                                                      81 fill plastic water bottles

                                                                                                                                                                                                        82 right ways to eat chips

                                                                                                                                                                                                          99 if your plug keeps failing

                                                                                                                                                                                                            100 put the banana on the wire

                                                                                                                                                                                                              88 before you throw away a post it

                                                                                                                                                                                                                Source: Reddit LifeProTips

                                                                                                                                                                                                                There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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