To Evolution

Four bodyweight physical activities to fight extended sitting

    Abdulaziz Sobh
    By Abdulaziz Sobh

    Categories: Beauty & Fitness, Health


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    Many people have sedentary desk jobs that can cause pain in the lower back, neck, and shoulders, as well as tension in the hips and eyesight. When we sit for long periods of time, we tend to cringe. This can cause stress in the body and musculoskeletal problems. The good news is that you can undo the damage by incorporating the key movements of body weight into your exercise routine along with stretching.

    Keep in mind that each time you start a new training program, do it slowly. Then gradually increase the intensity, duration, and frequency.

    Below are four essential movements of body weight to help improve strength, energy, and posture. Always start with a warm-up and finish with a cooling that should last around 5-10 minutes each.

    Clamshell: This movement helps relieve pain in the lower back by strengthening the muscles of the center and lower back. Runners can also benefit from this exercise because it strengthens weak hips that are related to the pain of feet, ankles, and knees.

    Lie on your right side with your knees bent at a 90-degree angle. Lift your left leg but keep your left foot touching your right foot. Return the left leg to the starting position and repeat. Complete 15-20 repetitions on each side.

    Poultry Dog: This movement strengthens the muscles of the center and hip, reduces back pain and improves flexibility. When your core is strong, walking, running and other daily movements are easier to complete and less likely to cause injury.

    Begin on all fours, with your hands below your shoulders and your knees separated by the width of your hips. Extend your left leg behind you and flex your foot. Extend your right arm in front of you with your thumb towards the ceiling. Stabilize your left shoulder so that the shoulder blade does not collapse in the posture. Hold for 10 to 20 seconds and repeat on the opposite side for a total of 10 repetitions.

    Hip Bridge: this exercise is my favorite of all times because it strengthens the muscles of the back, the center and the lower part of the body. You can reduce knee and back pain, improve your posture and sculpt your body so your clothes fit better.

    Lie on your back, bend your knees and place your feet at shoulder height. Lift your hips as high as possible from the floor while keeping your knees on your toes. Repeat 15-20 times.

    Modified lateral iron: exercise increases trunk and shoulder strength, improves balance and coordination for older adults and helps stabilize the spine.

    Lie on the right side of your body. Stand on your elbow and bend your knees to 90 degrees. Lift your hips off the floor and keep your right shoulder away from your ears. Raise your left arm over your head. Hold for 20 to 30 seconds and repeat on the opposite side.

    Along with previous exercises, stretching can also serve as an important component to increase flexibility and mobility in general, which may decrease over time due to prolonged stay.

    Throughout your workday, try to divide long periods of the session as often as possible with short walks or standing breaks. Exercise offers incredible benefits that can improve almost all aspects of your overall health from the inside out. Not only can it help you live longer, it can also help with injury prevention.