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3 Exercises You Need To Do To Counteract Sitting All Day

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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 August 12, 2021

        Learn How To Make Coffee 38 Different Ways With This Stunning Guide

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        Learn How To Make Coffee 38 Different Ways With This Stunning Guide

         

        If you make your own coffee in the morning, chances are you’re only making the same boring kind everyday. Now it’s time to put an end to the cynical habit and turn you into an instant coffee connoisseur.

        For those who don’t know, there are officially 38 different ways to make coffee. All, except decaffeinated versions will give you the same buzz that can either make you extremely productive or give you anxiety.

        The only difference here is taste. And when it comes to coffee, taste matters. A lot.

        Most of the methods and ingredients from the chart above dates back hundreds of years and have been traditionally passed down from generation to generation. Hence, it’s actually possible to tell where a person came from based on the type of coffee he or she drinks!

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          38 ways to make a perfect Coffee | Visual.ly

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