There is a good chance you are sitting on a table when you read this article. At least, you might sit down – we do a lot today. But sitting too much can have adverse effects on the body.
“Whenever we do something for a long time, there are positive things and there can be negatives,” said Cody Mooney, managing partner of stretch application flexibility.
“When your knees are at 90 degrees, the position of the hip flexors is shortened – you keep them there for hours and stay tight. If you don’t do something that helps lengthen and relieve these muscles, you can develop hips Joint impact and pain.”
Mooney said excessive sitting can also cause tightness in the upper back and round shoulders. Due to this tightness, “compensation” may occur during exercise, and the body subconsciously changes the movement pattern, shifting the focus to the affected muscles. “Usually, when compensation occurs, you get hurt,” Mooney said.
Regular exercise is one of the best remedies for this, including stretching, strengthening or mobilizing affected areas. Below, Mooney shares four of his favorite stretches as he soothes the narrow attractions after a day at the table and talks about the plus points for everyone.
How to Do Cody Mooney’s Stretching Program
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Dove Pose – 2 minutes per side
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Puppy Pose – 2 minutes
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Saddle Stretch – 2 minutes
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Sofa stretch-2 minutes per side
“It’s a good baseline starting at each position for two to three minutes, and then gradually working for four to five minutes.” “I think doing this consistently will make a lot of people It benefits a lot. But don’t make yourself uncomfortable, sweat, nervous, and painful in places where you don’t breathe. Keep yourself passive during stretching.”
You can perform these stretches as a 12-minute routine at the end of the shift. Otherwise, you may leave your desk from time to time to break the workday – a more digestible method called a sports snack.
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Dove Pose
Type 5 Cody Mooney shows pigeon pose (flexibility)
How to do it
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Start with the high plank position.
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Place your right knee on your right hand and then place the outside of your right thigh on the ground so the right shin runs on the body in front of you.
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Extend your left leg behind you, sinking your hips to the floor.
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Lean forward and place your hands or forearm on the ground inside your right knee for support.
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Keep this position for two minutes and repeat on the other side.
benefit
“The dove’s posture is great because it does hit the hips, hips and lower back,” Mooney said. “When you sit in a sitting position, your hip flexor muscles can’t stretch or stretch, and are around the joints and use Its exercise mode produces pain and pain.
“If you have some slight pain in your lower back or hip pain, dove stretching can help you by releasing your hips, hips and lower back areas.”
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Puppy Position
Cody Mooney shows puppy posture (flexibility)
How to do it
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Place your hips on your knees and slide your hands in front so your chest falls toward the floor.
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Keep this position for two minutes.
benefit
The default location for desktop workers is where you bend over on your keyboard. The puppy’s posture provides an opposite opposite, elongating the spine and stretching the back and shoulders.
“You allow your shoulders to sit and open while getting a chest cavity [mid spine] Start from that circular position. “Mooney said. “I think the puppy and kids have great postures. ”
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Saddle stretch
Flexible Cody Mooney proves saddle stretch
How to do it
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Starting from the kneeling position, the knees are roughly spread apart and the butt is placed on the feet.
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Keep your spine long and lean back as comfortably as possible. The further you lean back, the stronger the stretching will be.
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Place your hands on the ground beneath your shoulders for support.
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Keep this position for two minutes.
benefit
The quadrilateral (the muscles in the front of the thigh) is another area that may become tight due to sitting too much, Mooney says this tightness performance may help the development of the bone tendonitis – the inflammation of the bone tendon, This causes knee pain.
“A lot of the time it’s painful, you have to look up or downstream to find the cause, so relaxing the quad is definitely a huge benefit,” he explained. “The saddle stretch is great because it really hits the quad and hip flexors.”
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Sofa stretch
Plush Cody Mooney shows off sofa stretching (independent)
How to do it
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Kneel in front of a wall or other solid vertical surfaces.
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Place your right knee on the floor where the wall encounters the ground and stretch your right shin vertically up along the wall. If it feels too intense, move your knees away from the wall.
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Step on your left foot forward so that it is in the lunge position, with the left tibia perpendicular, the left thigh parallel to the ground, and the left knee forms a right corner.
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The ability to lift your chest as comfortable as possible.
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Keep this position for two minutes, then switch sides and repeat.
benefit
As Mooney mentioned above, the root cause of pain is usually not in the area it feels, but in the nearby muscles or joints that don’t function properly. For example: A tight hip can be converted into lower back pain, provided by compensation. Sofa stretching can hit this.
“I like sofa stretching. Release the four sides, hip flexors and piriformis muscles [a muscle running from the lower spine to the top of the thighs] – Will really help you relax your hips, and [ease] Many people suffer from na’s lower back pain. ”
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What are the benefits of stretching?
“Stretching can move your body as much as possible,” Mooney said. “It can help you reach the point where your muscles not only allow joints to move well, but also extend the muscles safely and correctly. This reduces your risk of injury, Allows you to move effectively without pain.”
“By stretching, you may not be all the negatives of sitting on a table for eight hours a day, but you are taking an active approach to get your body back to its natural, proper place.”
He also emphasized the importance of developing flexibility and liquidity. The ability of your soft tissue to stretch and range of motion in your body is around the joints, respectively. If we want to build a suitable, powerful body, it is crucial to develop sufficient range of motion around each joint and intensity in these positions. Hip flexor exercises such as hard nails, banded knees and weighted knee elevations may be a great way to work on the latter.
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