Hello friends! Enjoy this guest post from my GMB fitness friend Ryan, in which he touches on a topic close to and dear to my heart: range of motion exercises and some clearing up. negative effects of a sedentary lifestyle. Drop it, Ryan.
The unfortunate truth of modern life is that many of us sit for too long during the day. This is largely due to work culture that requires us to sit at our desks to get things done — even when we work from home. And while you can combat this with regular breaks, a walk through the office, or even plush ergonomic chairs and standing desks, that may not be enough to sustain you. Maintain a healthy range of motion throughout your joints.
You need mobility exercises designed to work against all that you sit.
If you take the time to move around and exercise regularly, you know how important hip, shoulder, and ankle mobility is to deep squats, pull-ups, abs, and other exercises. other body movements. Over time, if you don’t actively work to improve and maintain your mobility, it’s easy to lose it. Luckily, we can maintain a healthy and functional range of motion starting with five range of motion exercises you can do anywhere.
1. Stretch wrists facing back
This stretch will help extend your forearms and wrists after a long day of typing.
- Kneel on a comfortable surface. Keeping your hands on the ground in front of you, rotate your wrists so that your fingers are pointing toward your knees.
- First, start with your fingers closer to the knee (this will be easier if you’re particularly stiff).
- Now, with your palms flat on the floor, release your buttocks toward your heels, then tap back toward your hands. It’s a representative.
Do a total of 10 reps and hold for 10 seconds the last time.
Watch the full movement on YouTube
2. Four-legged shoulder retraction and retraction
This move is great for working your shoulders and upper back.
Start with your hands directly under your shoulders and your knees just below your hips.
- Start by letting your chest sink downward, pulling your shoulder blades together.
- Then reverse the movement by pressing down and pulling your shoulder blades apart.
- Don’t move your hips; This is all about the upper back and shoulders.
Do it slowly and repeat a total of 10 times.
Watch the full action on YouTube
3. Quadruple spine circle
This exercise helps to widen your back and frees the spine from rigid posture all day.
Start with your hands, placing them directly under your shoulders as in the previous exercise.
- Push your abs (the large muscle in your midsection and lower back) to the side while releasing your chest.
- Pull your back upwards and sway to the other side.
- Try to create a circle with your spine while keeping your arms straight and firm on the floor.
Take your time and do 5 reps in one direction, then repeat 5 times on the other side.
Watch the full action on YouTube
4. Frog stretch
This exercise helps open up your hips and groin, and gives you better squat depth.
Starting with your hands and knees, bring your knees as far apart as is comfortable.
- Keep hips between knees and ball of feet on the ground, toes facing out.
- Kick back and forth to that location.
Step forward and catch up for 10 reps, allowing your hips to steadily lower as you get more range of motion. Then hold for 10 seconds.
Then push your butt towards your legs, do 10 reps and hold for 10 seconds.
Watch the full movement on YouTube
5. Three Point Bridge
This exercise is great for opening up your hip, shoulder, and chest flexors.
- Sit down with your butt on the floor, knees bent, and one arm behind you.
- Lift your opposite hand in the air, then bend your butt to extend your hips toward the ceiling.
- Extend your arms back and look at your thumbs to encourage full hip extension.
Do it 5 times and then hold the last time for 10 seconds. Focus on extending your arms on the ground and feeling the stretch throughout your body. Repeat on the other side.
Watch the full action on YouTube
Better mobility means better mobility, performance, and general health
Lie down on the floor and do less strenuous exercise than a high-intensity sprint or a sweaty workout. But taking time out every day, even for just 15 minutes, can do wonders in helping your body open up and combat the tightness caused by sitting for too long.
Plus, the 5 moves we’ve shown you here can be used for daily exercise training and also as a warm-up before a hard workout. They are part of GMB’s free 15-Minute Mobility Program, created for people with stiffness and pain and want a practical solution to regain and maintain their mobility.
After a training accident that ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury caused him to reevaluate his priorities. their own in life. As a Head Coach at GMB Fitness, his mission is to show everyone that you can define your fitness as a sustainable and enjoyable part of your life. You can follow Google My Business on Facebook, TwitterInstagram and YouTube.
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