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!
