If you sit for more than 6 hours a day, read this:
Sitting for long periods can lead to: · Poor posture · Obesity & weight gain · Neck, shoulder & low back pain · Increased risk for depression + anxiety and more... Below are 6 exercises to do so you can start reversing the dangerous effects of sitting:
The McGill Big 3 This set of exercises consists of: 1. The McGill Crunch 2. Side plank holds 3. Focused & Activated Bird Dogs They build endurance in the low back & abs while increasing core stability. Here's how to do them:
Glute bridge holds When our glutes are weak, we overcompensate by using the muscles in our back to stabilize our bodies. One of the safer, more effective ways to activate & strengthen the glutes is by doing glute bridges. Aim for 10-20 reps: https://t.co/osbw0ITfrW
Bar hangs One of the most underrated exercises on the planet is hanging from a bar. Doing this helps with posture, shoulder stability & de-compresses the spine after sitting. If you're a beginner aim for 30 seconds. If you're intermediate aim for 1 minute or longer.
The most underrated exercise on the planet are bar hangs.
— Dan Go (@FitFounder) December 20, 2022
But 99% of people don't even do them.
Here are 4 powerful reasons to do bar hangs every day: pic.twitter.com/4I6uluginE
Cat Cows Cat cow's increases the flexibility of the neck, shoulders & spine. During this stretch, you activate the tailbone and release tension in the neck and upper back. Aim for 8-10 reps in each pose: https://t.co/C7qYVIGu6p
Couch Stretch Sitting for long periods of time tighten up the hip flexors, which can lead to back and knee pain. The couch stretch alleviates pain in your back & knees while strengthening your glutes & core. Hold this position for 30 seconds or longer. https://t.co/yAVCsUMOjj
Take a walk outside One of the most underrated ways to burn calories, improve health & relieve chronic pain is by simply walking more. Getting 8 to 10k steps a day can help to reverse the effects of sitting for long periods. Motion is lotion. Use it. https://t.co/WnqrI5EAds
Sitting is the new smoking. Use these exercises to reverse the effects so you can start feeling amazing in your body. If you got value out of this thread: 1. Follow me @FitFounder for more of these 2. RT the tweet below to share this thread with your friends
If you sit for more than 6 hours a day, read this: pic.twitter.com/CYUr79mYF9
— Dan Go (@FitFounder) February 28, 2023
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