Done as a 10-minute sitting blaster circuit, the following 4 exercises get the posterior muscles firing and switch off those feelings of anterior tightness.
1. Glute bridges
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- Laying on your back, knees bent and feet on the ground shoulder width apart
- Start by engaging your core and posteriorly tilting your pelvis flattening your lower back into the ground
- Continue that motion peeling the spine up off the ground, pushing up through the hips until you are in the shown position.
- Then reverse the motion, rolling back down vertebrae by vertebrae
2. Seated reverse fly
3. Dumbbell deadlift
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- Standing with feet shoulder width apart, commence the action with a hip hinge, sticking the bum back as though you were folding in half at the hips
- Continue the action keeping straight in the legs and the back as shown
- Feel the hamstrings activating and under some tension, then pull the hips back in, driving them forward bringing you back into an upright position
4. Bent over rowz
The above can be done as many times a day as needed or even just pick one of the above to do to in a TV advert break? Another key way to negate the negative effects of sitting is to make sure your work from home set up is as good as it can be, for more info on that have a read of our #stayathome post 1 by Josh.