I wanted to share a quick video on a great whole body mobility exercise.
It’s an excellent exercise if you are sitting for a long period of time. Most of us sit far too much, and this can lead to various problems throughout the body. You have probably felt the stiffness and pain that happens when you sit all day. When you sit, your hip and chest muscles get tight, while the muscles on the back of your body tend to get stretched out and weak. This leads to imbalances in the body and poor posture. Your hips probably feel tight and sore, and your lower back aches. You might even experience other symptoms such as knee pain, which can be traced back to tight hip flexors. Over time, these imbalances can create pain and even injuries. It is important to do exercises such as the one in this post to keep your body mobile and healthy.
MUST DO Whole Body Mobility Exercise
CLICK HERE to watch the YouTube video.
This exercise loosens up your hips, your mid back, your shoulders and your neck. It doesn’t require any equipment and takes hardly any room. Do 3 to 5 repetitions on each side. This exercise is called the Lunge with a Back Reach. This exercise will help reverse all of the things we talked about that happen when you sit too much. The lunge will help stretch out your hip flexors, and the back reach will help stretch out your tight chest and shoulder muscles.
I had Donnalee demonstrate.
Lunge with a Back Reach
Lunge forward, bring your arms up and reach back. Bring your arms back down, step back to standing and then lunge back with the other leg. Take a big step back to deepen the stretch and help to loosen up that hip. Activate the glutes in order to stretch out the front of the hip again, and work on the front of the hip, improving range of motion. You’re loosening up the mid back and loosening up your shoulders. Arch your head back in order to work on loosening up that mid back, which tends to be tight. Make sure that you only arch your back and head if it feels comfortable. There should be no pain or compression in your back or neck. If the arch is too much, working your arms overhead will help stretch your shoulders and chest as well.
I recommend that you start off with 2 to 3 repetitions, then you can increase to 5 repetitions on each side, for a total of 10 repetitions. See if you feel looser in your hips, in your shoulders, in your mid back, and in your neck. These areas are typically tight and stiff in people that sit for long periods of time. Give that exercise a go!
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Rick Kaselj, MS
For your equipment-free workout to lose weight and tone your body, check out the Bodyweight Blender program, here!