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Most people who work desk jobs struggle with: • Mobility and flexibility • Posture from excess sitting • Shoulder, back, and neck pain If this is you, this 15-minute beginner-level mobility program will change your life:
1) Piriformis/ Single Knee to Chest Stretch These first two movements are great for people who sit a lot and lack hip mobility (which is most people. Hold each movement for 30-60 seconds. These stretches should be nice and relaxing, but as it becomes easy, try and push deeper.
2) Lower Trunk Rotations Gently rock knees side to side, keeping knees together, and take 3-5 deep breaths on each side. Aim for roughly 5-10 drops to either side. You should feel this in the lower back and hips.
3) Hip Flexor Stretch Stand up tall, squeeze the butt of the back leg, and avoid leaning too far back. Breathe through the movement. You should feel this in the hip flexor of the back leg. Do 1-2 reps each leg, 30 seconds each.
4) Cobra/ Prone Press Up These are great for restoring posture and for those with chronic back pain. Cobra: Gently extend at mid-back while keeping hips in contact with the ground. Prone: Press up from Cobra for added mobility. Only press up to where you’re comfortable.
5) Seated Hamstring Stretch Keep your back and chest up nice and tall. Don’t reach for your toe. Instead, focus on bringing the shoulders forward. This will put the emphasis on the hamstrings instead of the low back. Go for 2-3 times, 30-60 seconds on each side.
6) Standing Calf Stretch These movements will decrease low back and hip pain and improve ankle mobility. For the first, keep the back leg straight. You should feel this in the mid-calve. For the second, bend the back leg. You should feel this in the low calve.
7) Foam Roll Pec Stretch This is another great posture exercise for people who do a lot of sitting. Breathe through the movement, go slow, and open up the chest. Start with 10-15 nice and slow, and you can do this multiple times a day.
8) Thoracic Extension Stretch This is another great postural exercise for those who sit a lot. Work a foot or so between the shoulder blades. Avoid going too low. Don’t force any pain, and hang out here for 1-2 minutes.
9) Thoracic Rotation Posture This is a great stretch for posture and working through imbalances on either side. Work through 5-10 breaths on either side and avoid rushing through these.
This routine can be done multiple times a week, regardless of your current fitness level. I personally like doing this routine on non-lifting days or after activity when the muscle is warm and pliable.
Thanks for reading! If you learned something and want more on taking control of your health, follow me @chrisboettcher9. Comment below and RT if you found value in this thread so others can see it as well. <a target="_blank" href="https://twitter.com/chrisboettcher9/status/1686329749663084544" color="blue">x.com/chrisboettcher…</a>