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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

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 February 11, 2021

        The 20 Most Creative Instagram Accounts That Will Inspire You

        The 20 Most Creative Instagram Accounts That Will Inspire You

        Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

        Here are our 20 top creative Instagram accounts that you should be following today.

        1. Humans Of New York

        Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

         2.  Paris in Four Months

        Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

        3. Civilized Caveman Cooking

        George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

        4. Andrew Knapp

        Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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        5. Idafrosk

        Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

        6. GrandmaBetty33

        Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

        7. Maya_on_the_Move

        Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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        8. Leoleoparis

        Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

        9. Jacob Santiago

        Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

        10. Julie’s Kitchen

        Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

        11. iloveplaymo

        iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

        12. “Red” Hong Yi

        Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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        13. Alexis Diaz

        A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

        14. Murad Osmann

        Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

        15. Simone Bramate

        Simone Bramate is a storyteller who just so happens to take delightful photos as well.

        16. Willie Kessel

        Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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        17. Nick Ulivieri

        Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

        18. Jo Jerry

        Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

        19. GoPro

        GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

        20. Vin Farrell

        Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

        Featured photo credit: Andy via flickr.com

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