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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 November 5, 2019

        How to Cultivate Continuous Learning to Stay Competitive

        How to Cultivate Continuous Learning to Stay Competitive

        Assuming the public school system didn’t crush your soul, learning is a great activity. It expands your viewpoint. It gives you new knowledge you can use to improve your life. It is important for your personal growth. Even if you discount the worldly benefits, the act of learning can be a source of enjoyment.

        “I have never let my schooling interfere with my education.” — Mark Twain

        But in a busy world, it can often be hard to fit in time to learn anything that isn’t essential. The only things learned are those that need to be. Everything beyond that is considered frivolous. Even those who do appreciate the practice of lifelong learning, can find it difficult to make the effort.

        Here are some tips for installing the habit of continuous learning:

        1. Always Have a Book

        It doesn’t matter if it takes you a year or a week to read a book. Always strive to have a book that you are reading through, and take it with you so you can read it when you have time.

        Just by shaving off a few minutes in-between activities in my day I can read about a book per week. That’s at least fifty each year.

        2. Keep a “To-Learn” List

        We all have to-do lists. These are the tasks we need to accomplish. Try to also have a “to-learn” list. On it you can write ideas for new areas of study.

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        Maybe you would like to take up a new language, learn a skill or read the collective works of Shakespeare. Whatever motivates you, write it down.

        3. Get More Intellectual Friends

        Start spending more time with people who think. Not just people who are smart, but people who actually invest much of their time in learning new skills. Their habits will rub off on you.

        Even better, they will probably share some of their knowledge with you.

        4. Guided Thinking

        Albert Einstein once said,

        “Any man who reads too much and uses his own brain too little falls into lazy habits of thinking.”

        Simply studying the wisdom of others isn’t enough, you have to think through ideas yourself. Spend time journaling, meditating or contemplating over ideas you have learned.

        5. Put it Into Practice

        Skill based learning is useless if it isn’t applied. Reading a book on C++ isn’t the same thing as writing a program. Studying painting isn’t the same as picking up a brush.

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        If your knowledge can be applied, put it into practice.

        In this information age, we’re all exposed to a lot of information, it’s important to re-learn how to learn so as to put the knowledge into practice.

        6. Teach Others

        You learn what you teach. If you have an outlet of communicating ideas to others, you are more likely to solidify that learning.

        Start a blog, mentor someone or even discuss ideas with a friend.

        7. Clean Your Input

        Some forms of learning are easy to digest, but often lack substance.

        I make a point of regularly cleaning out my feed reader for blogs I subscribe to. Great blogs can be a powerful source of new ideas. But every few months, I realize I’m collecting posts from blogs that I am simply skimming.

        Every few months, purify your input to save time and focus on what counts.

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        8. Learn in Groups

        Lifelong learning doesn’t mean condemning yourself to a stack of dusty textbooks. Join organizations that teach skills.

        Workshops and group learning events can make educating yourself a fun, social experience.

        9. Unlearn Assumptions

        You can’t add water to a full cup. I always try to maintain a distance away from any idea. Too many convictions simply mean too few paths for new ideas.

        Actively seek out information that contradicts your worldview.

        Our minds can’t be trusted, but this is what we can do about it to be wiser.

        10. Find Jobs that Encourage Learning

        Pick a career that encourages continual learning. If you are in a job that doesn’t have much intellectual freedom, consider switching to one that does.

        Don’t spend forty hours of your week in a job that doesn’t challenge you.

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        11. Start a Project

        Set out to do something you don’t know how. Forced learning in this way can be fun and challenging.

        If you don’t know anything about computers, try building one. If you consider yourself a horrible artist, try a painting.

        12. Follow Your Intuition

        Lifelong learning is like wandering through the wilderness. You can’t be sure what to expect and there isn’t always an end goal in mind.

        Letting your intuition guide you can make self-education more enjoyable. Most of our lives have been broken down to completely logical decisions, that making choices on a whim has been stamped out.

        13. The Morning Fifteen

        Productive people always wake up early. Use the first fifteen minutes of your morning as a period for education.

        If you find yourself too groggy, you might want to wait a short time. Just don’t put it off later in the day where urgent activities will push it out of the way.

        14. Reap the Rewards

        Learn information you can use. Understanding the basics of programming allows me to handle projects that other people would require outside help. Meeting a situation that makes use of your educational efforts can be a source of pride.

        15. Make Learning a Priority

        Few external forces are going to persuade you to learn. The desire has to come from within. Once you decide you want to make lifelong learning a habit, it is up to you to make it a priority in your life.

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        Featured photo credit: Paul Schafer via unsplash.com

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