“ITS TIME TO STAND UP!”
If you sit for more than 6 hours a day uninterrupted, you are 40% more likely to die in the next 15 years.
Now I get it that there are a whole bunch of reasons and factors that make that stat appear frightening is, but it is. We are sitting now more than ever we have in our lives. We all know that sitting too much is not good. Not only does it wreak havoc on your body in the form of rounded shoulders, a forward head, and low back pain but it also causes some systemic side effects that can make it harder to burn fat and stay at the appropriate weight.
So what I’m going do today is to give you a GAME PLAN, a solid easy to follow, step by step GAME PLAN, a simple to follow daily posture routine that you can do to fix your posture at home. It isn’t a long drawn out posture workout at home that is going to take you hours to do. In fact, this is an easy posture workout with no equipment to help undo the damage being done to your body by sitting too much. Sound’s interesting? Let’s hop into it!
So the first step in learning how to fix your posture is to do a simple bar hang first thing in the morning for just 60 seconds. A bar hang decompresses your spine. If you don’t have a pull-up bar you can easily do this by pushing your hands down onto a countertop in your kitchen and lifting your body a bit. Be sure in both cases to keep your toes in contact with the floor to prevent the core muscles from tightening and getting in the way of the spinal effects you are after.
https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.jsGAME PLAN- G B S
G B S Stands For GRAB, BRIDGE, SQUAT
To make these posture exercises work all you have to do is set a timer on your phone for 30 minutes. When the timer goes off you are simply going to stand up and perform one of these moves. None of them will take you longer than a minute. When you are done, sit back down and resume working and reset your timer. The next time it goes off just stand up again and perform the next one in line. Keep rotating the posture correction exercises throughout the day every 30 minutes. If you happen to forget one or two, don’t worry. The key to your long term improved posture is to get in the habit of not just sitting without doing anything.
The Grab consists of placing your hands on your own butt. Heels of your palms on the top of your pelvis with the fingers running down the cheeks. Push forward to create an extension of the hips while opening up your tight shoulders and allowing your hips flexors and chest to loosen up. Hold for just 15-20 seconds. Repeat one more time, this time actively contracting your glutes and scapular muscles to get into the position even easier. 20 seconds is all it takes here and then sit back down and resume working.
The next time you will quickly lay on the floor to perform 5 reps to each side of the glute bridge and reach over. This powerful posture correction exercise is one that will awaken the glute muscles and allow you to reinforce hip flexor flexibility and thoracic spine mobility. Complete your reps and get right back to work once again.
If you are wondering how to perform a glute bridge, no worries I’ve got you covered. here is the link to my Glute Bridge post.
Finally, the squat is the last exercise in the sequence in learning how to improve posture while at work. Instead of performing reps of squats, however, you are actually going to be just sitting in a deep squat position. This opens the hips and helps to retain deep hip flexion capability, which is something that oftentimes gets sacrificed in arthritic hips. Reach your arms up overhead and press them into the wall. See if you can eventually touch your hands together while keeping them pressed on the wall. 4-6 reps is enough here whether you can or cannot.
THE BOTTOM LINE
If you are working out right now that isn’t enough to undo the damage and get better posture. Even an hour and a half a day of training aren’t going to cut it. If you are sitting too much, exercises are needed to specifically help undo the damage. That said, face pulls are always something that could and should be added to your workouts in order to strengthen the postural muscles that are often too weak to work properly.
So guys that’s it for today’s blog. If you made it to the end, I appreciate u bro. If you found the information interesting and helpful then share this post with your friends, family who need this and if you are new here don’t forget to follow my blog because I post new posts every week and turn on your notifications so you never miss a new post when it’s published. Till then your bro TMF signing off!
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