Dangers of sitting for too long · Heart disease · Low back pain · Type 2 diabetes · Neck & shoulder pain · Having a croissant-like posture And increased risk of all-cause mortality. These 5 exercises should be mandatory for people who sit at desks 👇

1. The World's Greatest Stretch This move does 3 things at once: The 1st move mobilizes your hips & glutes. The 2nd move activates your T-spine. The final move mobilizes your hamstrings & calves. This is literally the best bang-for-buck exercise on the planet.

2. The Couch stretch When you sit for long periods of time your hip flexors get tight, which can lead to pain down the low back & legs. The couch stretch opens up your hips as well as your quadriceps leading to more mobility in your lower body.

3. Passive Bar Hangs Slouching puts pressure on your upper back, which can lead to poor posture & weaker shoulders Bar hangs do 4 things: 1) Improve posture 2) Decompress the spine 3) Improve shoulder health 4) Increase grip strength Aim to get 1-2 minutes of these a day.

4. Face-pulls This exercise improves you posture & shoulder health by working the tiny muscles in the upper back. Use a band or a cable machine. Pull the rope against you towards your forehead. Keep your elbows high, and rotate your forearms up. Aim for 12-15 reps.

5. Walking Getting 4000 steps has shown to reduce all cause mortality by a 50%. Walking stimulates BDNF, which is like miracle gro for your brain. Walking boosts creativity while reducing your stress levels. You can solve a ton of problems by going outside & taking a walk.

Bonus: Backwards Walking Sitting for long periods cause your leg muscles & tendons to stiffen leading to pain. Backwards walking protects your knees & can also help in strengthening your low back by engaging your anterior tibialis, glutes & muscles in your foot & ankle.

If you sit for long periods you have to do the maintenance to keep yourself working properly. Add these to your strength training & cardio routines. Your body will thank you. If you liked this follow me @FitFounder RT the tweet below to share this thread with your friends:

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