| Article written on October 18th, 2015 at 7:15pm | Follow Garrett on Facebook, Twitter, and Instagram |
We have all heard the claim, “sitting is the new smoking of this generation.” That definitely rings true and hits close to home.
We have already seen the damaging effects of smoking, but are only in the midst of the sitting epidemic.
Hindset is 20/20, and many people won’t understand it’s impact until it’s too late. This holds true for office workers, truck drivers, and those who sit for extended periods of time.
And, that is just from an occupational standpoint. Studies show an increased number of people are sitting for extended periods at home as well, while also living sedentary lifestyles.
This is a problem.
What can YOU do to offset the negative effects of sitting?
Making movement a priority is in the forefront of fixing this epidemic.
That doesn’t mean we need to spend countless hours in the gym each and every day to see a benefit. Try standing up and moving your joints 2-3 times every hour. That’s a good place to start.
If you want to get more specific and your workplace provides ample space to move, below is a guide to overcoming the negative effects of sitting. Take just 5 minutes every hour and complete the following list of stretches, mobility drills, and strengthening exercises.
- Pelvic Tilts x10
- Dead Bug x10 each
- Brettzel 2.0 x 5 breaths each
- Quadruped Thoracic Spine Rotation x10 each
- Bird Dog x10 each
- 1/2 Kneeling Hip Flexor Stretch x30 seconds each
- Wall Pec Stretch x30 seconds each
- Bent Over T x10
- Wall Ankle Mobility x10 each
- Squats x10
How do you feel?
The list of exercises above are designed to accomplish the following:
- Mobilize joints restricted from being in the seated position
- Stretch tight/shortened muscles
- Strengthen weak/lengthened muscles
- Increase joint lubrication
- Get you out of your chair and utilize the body’s range of motion
- Provide a positive stimulus to prevent postural decline
Try incorporating those exercises into your daily routine. Whether you are sitting at work, or sitting at home, they can be invaluable in providing your body the movement needed to offset the negative effects of sitting.
By: Garrett McLaughlin, MS, ATC, CSCS, ART