You've heard the saying before, "Sitting is the new smoking." It's true, sitting for extended periods of time is bad for you. It forces you into compromised positions and it restricts your movement.
Compromised positions lead to compromised performance, pain, and dysfunctional movement. Restricted movement leads to decrease blood circulation, decreased joint lubrication, stiff tissues, and decreased energy expenditure. The combination of these two things can lead to sore joints, poor posture, increased weight gain, and decreased mobility. The body is the great adapter, its going to adapt to the shape and stresses in which it experiences most. If you sit all day, then your body is going to adapt to that shape and the demands of that shape.
8 Mobility exercises to help combat your sitting problem:
Consistency is key! Dedicate 10-15 minutes daily working on your mobility. You did not get stiff overnight and large-permanent mobility changes will not happen in 1 session. Large mobility gains take a while to attain. Work on your movement daily, a year from now, you'll be happy you did so. Perform these at any point during the day. Before or after your workout, it does not matter. The key is to fit mobility into your daily routine, and do it consistently.
Below are 8 mobility exercises to help you work out of your sitting position. When Performing these mobilizations you should spend 30-120 seconds per side. Be active during these mobilizations and you will get better results. Examples of this would be to perform contract-relax or active movements of your limbs during the mobilization techniques.
Self Myofascial Mobilization: Lats, Pecs, Traps, Calf
Open Book: Thoracic Spine
Couch Stretch: Hip Flexor
Seated Hip Rotations: Internal and External Rotation of your Hips
Door-Frame Hamstring Lowers: Hamstring, Hip hinge, Forward Multi-Segmental Flexion
Maintaining your body and giving yourself access to the positions you need when you're in the gym are both crucial for living a pain-free life. I recommend 10-15 minutes DAILY that is dedicated to body maintenance and working on the positions which give you the most problems.
Dr. Michael Tancini, DPT
Ground to Overhead Physical Therapy
Email: Tancini@groundtooverheadphysicaltherapy.com
Phone: (619) 354-6591
Address: 10999 Sorrento Valley Rd, San Diego, CA 92121
Website: www.groundtooverheadphysicaltherapy.com
Instagram @groundtooverheadpt
San Diego, California, Physical Therapy, Crossfit, Sports Therapy, Recovery, Rehabilitation , Movement Specialist, Knee pain, Back Pain, Hip pain, Shoulder pain, Specialist