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2 ways to combat the effects of sitting

We all know that sitting for long periods of time causes havoc on our bodies. Many times we can’t avoid sitting for prolonged periods of time due to our careers, sitting in traffic, school, etc.

Prolonged sitting allows gravity to place undue stress on your spine and hips.

 

 

 

 

 

 

 

 

 

To combat the effects of sitting for long periods of time, we must perform exercises that focus on unwinding our hips and lengthening our spine. This is important for relieving pain in our neck, low back, and knees that results from sitting to long.

To unwind our bodies, we must first improve the mobility in our hips and thoracic spine.

The standing split stance hip flexor stretch is a great way to improve mobility in your thoracic spine, hip flexors, and the big toe of your back leg.

Make sure to keep your arms extended overhead in a doorway. This will force your thoracic spine to stay upright and in extension. Perform 15-20 reps on each leg.

After you have increased the mobility and flexibility of your hips, you now need to focus on the stability of your hips. This is important because once you have created new ranges of motion, your body will has to be able to simultaneously control the new motion (stability) that was created. If you don’t, it’s the equivalent of driving a car without a steering wheel.

The alternate posterior lunge is a great exercise to improve the stability of your hips.

In performing this movement, make sure to step backwards at a range that you feel comfortable with. If you feel yourself losing your balance and wanting to fall over, you are starting with too big a step. Start smaller and progress your way back. Perform 15-20 reps on each leg.

These are just two simple ways to train and condition your body to become more upright, mobile, and reduce joint pain. If you are looking for more information on how to get rid of aches and pains, get stronger, and have more energy, I want to invite you to schedule a free Accelerated Results Session with me.  We will go over you goals, injury history, go through a detailed movement evaluation, and find the right program that best fits your goals and helps you get amazing results.  Click on the link below to get started today!

Google Review

Brad Updegraff
Brad Updegraff
2022-07-05
Marc really gets it! I really like his innovative approach to strength and mobility training. He is awesome for accountability and motivation and will keep you informed and engaged!
Elise Haschke
Elise Haschke
2022-07-04
Ultimate Performance really helped me achieve my health goals - strength, flexibility and improved mental clarity. Marc is able to meet you where you're at and create workout plans specific to your needs. And I love receiving his daily emails with tips and reminders to live your happiest, healthiest life! I highly recommend Marc and Ultimate Performance as a partner on your path to wellness and wellbeing.
Vatina Robinson
Vatina Robinson
2022-07-01
Quality training for lifestyle wellness!
Tim Oshaughnessy
Tim Oshaughnessy
2022-07-01
I have been working with Marc for almost two years. He has been extremely effective in reducing neurogenic pain in my hips and knees. In addition, he has worked on my balance and overall strength which was in serious need of attention. Marc is very responsive to designing exercise strategies to meet **your** specific goals and needs. I highly recommend Marc if you are looking for an exercise physiologist or trainer.
Walt Manly
Walt Manly
2022-07-01
Excellent service and care, even if I am his Dad!
Kristal Timmerman
Kristal Timmerman
2022-07-01
After many tried and failed programs either online or in a public gym or CG, I finally have a program I have stuck w consistantly for over a year. At the year mark, I even decided that I loved going to UPT so much, I upped my sessions from 2x to 3x a week. Now, I am sad if I miss a session. My pain is gone. I was a chronic pain patient for over 10 years with various issues causing said pain. Marc's knowledge of how muscles work and how to guide them back to their proper place is pretty cool. When he asks how your body is feeling, he expects you to tell him if something is off so he can help and prevent further injury. Plus... he tells corny dad jokes.
Google rating score: 5 of 5,
based on 41 reviews
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