I recently came across a YouTube video that shed light on the detrimental effects of sitting for long hours and provided exercises and stretches to combat them. Unfortunately, I can’t seem to find that video now. I have a few tools at my disposal, including dumbbells, a pull-up bar, an elastic band, and a yoga mat. I was wondering if anyone could kindly share some exercises and stretches that I can incorporate into my daily routine to counteract the negative impacts of prolonged sitting? Since I don’t have access to fancy machines, I’m particularly interested in exercises that can be done with the equipment I have, or exercises and stretches that don’t require any equipment. Thank you in advance!
I’d focus mostly on hip mobility/flexibility, as the hip is the area that’s most affected by sitting for too long. Just look up “best hip mobility stretches”. Also, I’d pay attention to your back and find some stretches for it, too. I personally do that every day. I also walk 1 - 2 miles almost daily after work. That’s another very good thing for your body. You need a lot of mobility. I also hit the gym 4 days a week.
YES. THIS. Holy shit I never realized how important hip mobility was until I started weightlifting again and could barely squat because my hips were so fucked from just sitting
Took me months to be able to do a good deep squat
Hips are crazy. If they get tight, your femur bone twists slowly and doesn’t align correctly with your shin, which then cause major knee pain. So, you always want your hips to be as flexible as possible. Also, you want your hip flexers to be loose so that you can actually do military press standing without fucking with your back hard. Hips are very important. So many things get fucked up when the hips aren’t flexible. Your squatting will hurt your back (because of butt wink) if your hips are tight. For squatting to be healthy, you need to have flexible hips and loose Achilles tendon.