We‘ve all had to adapt over the last few months. Sitting on different chairs at home may not be as comfortable as your office chair and you might start to feel stiffness or pain in your back.
It’s recommended to get up and move around every 30 minutes. Set an alarm throughout your day and when it goes off, spend three to five minutes doing some of these exercises, to get strong against common sitting-induced issues.
Doing short bursts of movement throughout the day will help you improve your back-muscle strength and flexibility to keep your back mobile and pain free.
Warm up
Every 30 minutes, when your alarm goes off, walk on the spot with high knees for one minute or walk up and down stairs five times.
Sets and reps
Pick two to three exercises for every five minute block. Perform two sets of 20 repetitions of each exercise.
Cool down
Stand with your feet hip-wide apart and reach up to the ceiling. Make yourself as tall as possible. Hold the position for 30 seconds.
GO PRO!
Short bursts of exercise help to keep your back mobile. Go pro by doing the full workout twice a week. You can also increase the weight or add an extra set if you find the workout is getting too easy.
Pivot
Strength
AREAS TRAINED
Bottom, back thigh, core (glutes, hamstrings, transversus abdominis)
WHY DO IT?
Sitting can make your glutes very lazy and reduce our ability to balance. Pivoting is a great exercise to untangle your body from all the sitting.
TECHNIQUE
• Stand on your right leg with your arms sideways
• Bend forward from your waist
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Jul 2020
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