Is sitting all day causing you problems in terms of your posture?
Do you have stiffness in your neck, back and shoulders?
If so, then it’s probably time to do something about it.
If you are sat with your hips flexed (shortened) and glutes i.e. bottom muscles lengthened all day, it can play havoc with your posture. The lengthened muscles become weak, and the shortened ones become inhibited. This means they are not working to their full capacity and will result in
Let’s look at some simple things you can do…
Lifestyle
- Add more activity into your day
- Walk or cycle when possible and leave the car at home
- If you use a car, park further away then walk the rest
- Use the stairs instead of the lift or escalator
- Don’t sit still for long periods, take regular breaks
- Think about getting a standing desk
- Be a chair rebel – stand at meetings
Exercise
It’s also important to make sure that your exercise programme addresses those muscles that have become weak, and lengthens those that are short.
Plus as muscles work in pairs, if you are working your bottom muscles this will allow you short hipflexors to relax.
Exercises that extend the hips are a very good idea for example, the Pilates Bridge…
Start by peeling your bottom away from the floor, when you get to the top squeeze your bottom, and the knees into the ball (or towel) 3-4 times. Taking care not to overextend your back. Then roll back down. Repeat 2-3 times.
Progress to use Swiss-ball…
Lift the hips, whilst keeping them high, curl the legs, extend back out with control. Repeat 5-6 times
Note that the nearer the ball the easier the exercise
If you would