Dan Go

When you sit for long periods: 1. Your shoulder blades hunch over 2. Your chest caves in 3. Your hip flexors tighten 4. Your glutes start to weaken This can cause pain down the lower body & lead to poor posture over time. Become a high performance desk worker using these 8 exercises 👇🏼

1. The Dynamic Couch Stretch This stretch opens up the hips & this relieves tightness in your low back & hips. Beginners would go in & out of this stretch for 30 to 60 seconds. Intermediates hold this for 30 to 60 seconds with your foot & shin lined up on a wall.

2. The Facepull Facepulls work the rear delts, rhomboid & upper back, which pull your shoulder blades back so you can stand tall. Aim for 2-3 sets a week with 12-15 reps with a resistance band or cable machine.

3. Dead Hangs Bar hangs are great for improving shoulder mobility & posture. They also stretch your lats & chest muscles, improve grip strength & decompress your spine. Beginners aim for 30 seconds using a support. Intermediates aim for 60 seconds. Advanced aim for 2 minutes.

4. Hip thrusts Hip thrusts strengthen your glutes, which will cause you to stand straighter & improve posture. Do this with your bodyweight, dumbbells, or a barbell. Aim for 2 to 3 sets a week using 8 to 15 reps.

5-7. The McGill Big 3 The McGill Big 3 Core consists of the Bird Dog, Side Plank & McGill crunch. They improve core & glute stabilization all of which can help prevent low back pain & improve posture. When you do these make sure to push your abs out to brace them & squeeze your glutes to get the most out of these. Aim for 6 reps for each exercise.

8. Walking Motion is lotion. Walking helps engage the muscles & ligaments around the lower back. It also relieves synovial fluid into the joints allowing for more lubrication. Aim for 20-30 minutes a day.

The average desk worker sits for 6 hours a day. Use these exercises to combat the nasty effects of sitting. Your body will thank you. If you got value out of this follow me @fitfounder And please retweet the thread to share with your friends: https://x.com/FitFounder/statu...

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