8 hours of sitting each day stiffens your muscles more than you’d think. A sitting position shortens the hip flexors, while the upper back rounds excessively into a curve creating tightness, pain, and weakness across the body. I’ve used the following exercises with clients over 60 to help undo the hour and hours most people spend sitting in a chair every day.
People often try to undo the effects of sitting by taking computer breaks, standing every half hour, or taking an evening walk. But generalized movement only aids so much. You need specific exercises that address the weakened glutes and rounded shoulders you develop from sitting. The order matters too. Start by lengthen the shortened muscles, then wake the muscles that switched off, open what is rounded, then move everything together as one unit.
Doing these exercises on the floor removes balance issues clients often encounter while standing. This routine uses 4 exercises back to back, all on the floor. I provide standing alternatives as well for each move if today the floor is not the best option for you.
Minutes 0–3:00 — Half-Kneeling Hip Flexor Stretch
When you sit for hours, your hips get stuck in a shortened position. Shortened hip flexors pull the pelvis under, forcing you into excessive anterior pelvic tilt. The half-kneeling hip flexor stretch opens up the hips. Make sure to squeeze the glute on the kneeling side as you perform the exercise.
Hold each side for 45 seconds, then switch twice. By the end of the 3 minutes you should be able to get 2 sets on each side.
How to Do It
- Kneel on one knee with the other foot forward
- Pad the kneeling knee with a folded towel
- Tuck your tailbone underneath you
- Squeeze the glute on the kneeling side
- Hold for 45 seconds and switch sides
Standing Alternative
Step into a high split stance with your hands on a secure table. Tuck your tailbone under and squeeze the glue of the back leg.
RELATED: 5 Daily Exercises That Improve Balance Better Than Walking After 65
Minutes 3:00–6:00 — Glute Bridge
If I had only one exercise to help prevent the lower back pain most people experience from long hours seated, it would be the glute bridge. The glutes fall asleep after long stretches of sitting, (and they’re the largest muscle group in your body). If your glutes aren’t firing, the areas around the hips end up overcompensating.
The most important part of this exercise is the mind-muscle connection. You want to imagine squeezing your glutes as your hips rise and engaging the abdominal muscles. Push through your feet and raise the hips until you create a straight line from shoulders to knees. Hold the top position for 2-3 seconds, then lower with control. Keep going for the entire 3 minutes.
How to Do It
- Lie on your back with knees bent
- Place your feet flat and hip-width apart
- Press through your feet to lift the hips
- Squeeze the glutes and hold two seconds
- Lower the hips to the ground
Standing Alternative
Hold on to a counter or table. Bring one leg straight behind you. Stay upright and squeeze the glutes for a few seconds, then switch sides.
Minutes 6:00–9:00 — Supine Floor Angel
Now, let’s work the upper back. Hours at a desk or staring at a screen cause the thoracic spine (the upper back) to stick in the same tightened position. A rounded upper back also adds tightness to the chest and shoulders, and the spine.
Floor angels not only correct upper back tightness, they show you where you’re at. It’s almost impossible to do this exercise without cheating if you keep your lower back, upper back, and the backs of both hands flat against the floor the entire time. As you bring your arms overhead one of those elements is going to want to rise off the ground. The goal here is to move slowly and only go as far as you can with perfect form. The minute you notice your hands, elbows, or back lose contact with the floor, stop and start from the beginning.
How to Do It
- Lie on your back with knees bent
- Press the backs of your hands to the floor
- Keep your elbows bent at shoulder height
- Slide your arms overhead while keeping contact with the floor
- Lower slowly and repeat
Standing Alternative
Complete the same exercise but do it standing with your back against a wall. Just like in the floor exercise, keep your head, back, elbows, and back of the wrists against the wall as you slide your arms up and down.
RELATED: 5 Morning Exercises That Flatten Waist Thickening in 21 Days After 60
Minutes 9:00–12:00 — Bird Dog
Our final exercise integrates all your joints into one movement and builds overall stability. As you extend the opposite limbs, your core has to keep everything aligned properly.
Move slowly and resist the temptation to let one hip rise higher than the other. The body tires to compensate when one leg lifts off the ground, but you need to fight to keep a good spinal position with your hips and torso flat.
Start by lifting the opposite leg and arm off the ground slowly while still bent to see if you can stay balanced in this unfamiliar position. Only once you’ve mastered this should you try fully extending the arm and leg until both are completely straight.
How to Do It
- Begin on hands and knees
- Brace your midsection firmly
- Extend one arm and the opposite leg
- Keep your hips level and back flat
- Hold briefly, lower, and alternate sides
Standing Alternative
In a standing position, hinge slightly forward. Extend one leg and the opposite arm. Hold the position and bring both legs back to the starting position, before switching sides. Keep the hips level and back flat, like you would on the floor exercise.
The post The 12-Minute Routine That Undoes 8 Hours of Sitting After 60 appeared first on Eat This Not That.
