The exercises and stretches every desk worker should have bookmarked _ be well philly

The Exercises and Stretches Every Desk Worker Should Have Bookmarked

Plus: other exercises and stretches to fight the muscle tightness and weakness that comes along with sitting all day.

Millions of Americans sit behind a desk for eight hours or more five days per week. Weight loss meditation hypnosis Some may also have a long commute in a car or on public transit. Paleo diet cons Then, after a long day of work, who doesn’t want to come home and sit on the couch? Let’s face it: We sure do a LOT of sitting.


All this sitting can do damage to your health and contribute to unwanted pounds piling on. Exercise stress test definition Being in a seated position not only makes muscles tight, but it also leads to weak and overstretched muscles, which can cause pain and discomfort. How to lose weight fast and keep it off But one way you can work against the effects of your desk job is by taking a few minutes out of your day to stretch and strengthen the muscles affected by sitting. Exercise humor My tips for which muscles to focus on and what exercises to do, below.

Being in a seated position causes the angle between your torso and thigh to become smaller, which causes the muscles in the front of your hips to shorten. Paleo diet plan basics By sitting and shortening the muscles over a long period of time, your hip flexors will begin to tighten. Exercise videos on netflix This can cause several issues, including lower-back pain. Losing weight after pregnancy fast Tight hip flexors can also be problematic for people who have desk jobs but also run for exercise. Exercise benefits Since these muscles are used during running, the combination of having tight hip flexors with overuse can often lead to injury. How to lose weight for wedding One stretch than can help with tight hip flexors to avoid these issues is the kneeling hip flexor stretch. Exercise stress test results This stretch really opens up the hips and can help undo the damage of a long day at work.

Not only do most of us sit all day, many of us also sit at a computer, which leads the body to lean forward and slouch the shoulders. Causes of weight loss in horses This can lead to tightness in the chest and front of the shoulders, and many people, especially men, prioritize exercising the muscles of the chest when they work out. Diet plan app free download Here’s where the problem comes in: By working out a muscle that is already very tight, you put those muscles in danger of becoming injured. Exercise heart rate chart One stretch to loosen up a tight chest and shoulders is the doorway pec stretch. Lose belly fat in 3 weeks Keeping the muscles of the chest and shoulder loose may help prevent injuries associated with the shoulder, especially if you frequently perform chest exercises or participate in activities that involve explosive forward-arm movements, like throwing a football.

Surprise! Over the course of eight-plus hours, we can get a bit lazy in our posture. Exercise prescription template This can cause the shoulders to hunch forward, but it also causes the back to round, putting extra stress on the lower back and vertebrae. Exercise love handles There are several different stretches you can perform for the lower back. Paleo diet foods list pdf One stretch that can help alleviate tightness in the lumbar spine is the lower back twist. Healthy diet for weight loss This stretch can be done while laying down or when sitting in your chair. Exercise stress test cpt code One important thing to remember with all stretches, but especially stretches involving the spine, is to not force the issue. Exercise illustrations clipart Like, do not stretch with a goal of hearing a pop or crack in your spine. Diet plan reviews By pushing the stretch this far, you could end up doing more damage than if you simply left it alone. Exercise intolerance Just stretch until you feel the muscle is, well, being stretched. Low carb diet diabetes If you feel like the spine needs to pop back into place, it will most likely happen naturally as you stretch and relax that area. 3 day military diet before and after For more serious lower back problems, consult with your doctor. 2 week weight loss workout Muscles That Get Weak

Now that you’re all loose and limber, let’s work on strengthening muscles that are getting weaker as you sit at your desk. Low carb diet side effects skin The glutes and hip extensors are responsible for moving your hips in the opposite direction that they’re in while sitting (think: kicking your leg straight back). Weight loss tv shows Strengthening these muscles will help avoid muscular imbalances of the hip that are common with prolonged sitting. Dr g weight loss doral A great beginner exercise for strengthening the glutes and hip extensors is the glute bridge. Paleo diet sweet potatoes This exercise can be done with no equipment and takes up a very small amount of space. Slow carb diet breakfast As you progress, you can move onto more weight-bearing movements like the squat or straight leg deadlift.

The muscles of the upper back oppose those chest muscles we talked about earlier that tighten up while sitting. How to lose belly fat fast without exercise or pills The rhomboids and lats are the main muscles that are weakened by sitting and that can cause — dun, dun, dun — poor posture. Weight loss questionnaire A great exercise for strengthening the muscles of the upper back is the bent-over row. Losing weight tips and tricks By strengthening these muscles, you’ll pull the shoulders and chest back, straightening out your upper body and earning better posture in the process. Causes of weight loss during pregnancy For some who have had a desk job and have worked the chest and neglected the muscles of the upper back, it might be a good idea to ease the load you place on the chest during workouts and focus more on strengthening the posterior muscles of the upper back.

The abs aren’t just for looks. Weight loss regimen They keep the core strong and take stress off the lower back. Tru v weight loss By taking more stress off the lower back, you’ll have an easier time maintaining proper posture. Military diet without tuna While many exercisers will do hundreds of crunches to get stronger abs, they aren’t necessarily the best exercise. To lose weight how many calories should i eat The plank will help strengthen the muscles that are responsible for core stabilization, which is what gives you good posture. Paleo ground turkey recipes If you feel a traditional plank is too hard, there are plank variations you can perform to build up to a plank with proper form.

These were just a small portion of exercises and stretches you can do to help alleviate the damages of sitting all day. Healthy diet breakfast recipes The easiest way to limit the damage is to try to sit for less time during the day or take breaks from sitting every once in a while. Paleo banana bread Try getting up and doing a quick stretch and putting your body in the opposite position it’s in when sitting. Calories burned to lose weight calculator By moving around and putting your body out of the seated position, you’ll alleviate some of the pain and tightness that happens at the end of the day. Importance of healthy diet If you’re looking for a more advanced approach to alleviating the pains and discomforts that come from sitting, consult with a fitness professional who can set you up with an exercise program that will address these issues directly. Type o diet foods If you are an avid exerciser, make sure you add these exercises and stretches to your routine to avoid any injuries that may be caused by muscular imbalance and tightness.

Brian Maher is the owner of Philly Personal Training , a private personal training studio in the Rittenhouse Square area. Weight loss tricks before bed He and his staff of personal trainers offer packages to busy individuals looking to make lifestyle changes by improving their overall fitness and wellness. Exercise nutrition Read all of Brian’s posts for Be Well Philly here .

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