If You Are Sitting Right Now, Get Up and Do These

This quick blog post is being sent to you to improve your day. Guaranteed!

Yes, you that spends 10+ hours sitting all day. That little tweak in your back, twinge in your hip, can all be improved right now.

Get up, and try these three exercises to stretch your hips, get your glutes fired up, and mobilize your upper back.

1) Hip Flexor Stretch – get in a half kneeling position. Which ever leg is back, squeeze that glute hard, and push your hips forward. Make sure you aren’t tilting forward with the hips, but rather tilting the hips slightly upward. Pretend like you have a big ol’ belt buckle on and you are trying to tilt it towards your chest. Reach overhead for a bigger stretch. (Hold for 15-30 seconds)

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2) Glute Bridge – lay on your back and drive your hips toward the ceiling while pushing through your heels. The goal is to create a straight line from your knees to your shoulders. Squeeze the glutes HARD, like the great Dean Somerset says, “crack some walnuts”.  Hold the contraction for 1-5 seconds, for 10 repetitions.

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3)Thoracic Spine Rotations – lay on your side, stack your knees and bend your hips and knees to 90 degrees. Place the hand of whatever side you are lying on on your thigh. Reach across your body with the other arm while inhaling. Open up your chest to the ceiling while moving your hand from across your body to the floor while breathing out. Hold for 5 seconds, and repeat 5 times per side.

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Do these three exercises, and your back and hips will thank you later. Enjoy, and stay fit my friends.

Published by Mike Gorski

Registered Dietitian and Fitness Coach OWNER OF MG FIT LIFE LLC

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