This article carries on from the last and aims to arm you with tools to fight the evils of bad posture. If you missed the first part to the series, catch it here.
Before we move on from the hips, below are a few other variations worth trying…
The above stretch works to target the deep gluteals and is a progression of the sitting stretch shown in Volume 1. Using the image as an example, the stretch should be felt in the buttocks region on the left hand side. Play around with the position a little to make sure your optimising the exercise. It is sometimes worthwhile propping your foot against the wall if your arms are giving out from holding your leg in position.
The stretch below, on the other hand, aims to target the outer part of the buttock region. It’s important to use these variations due to the many different muscle fibre directions.
The lower back cops an absolute hammering thanks to sitting. Its worth remembering that the human body thrives on movement and by keeping the lower back in a static position for many hours compromises its function and health. The movement below incorporates rotation through this region. It should be performed in a controlled manner at a reasonable pace, i.e. not too fast or slow. Carry out for 30-60s. Although very simple, this drill is nothing to be sneezed at. Rotation of the spine helps to regain lost range in the other planes of movement, like extension.The next stretch works to lengthen the belt-like lower back muscle which often becomes overloaded in sitting. The stretch should be felt predominantly on the left, using the image as an example. Variations of this stretch include; keeping the bottom leg straight, as well as hanging the top leg off a bed, if you are particularly flexible.
That’s it folks for another edition of ‘Your Posture Sucks’. Work these bad boys into your daily routine until they become second nature. If you have an questions or suggestion, don’t hesitate to leave them in the comments section below!
“A woman tells her doctor, ‘I’ve got a bad back.’ The doctor says, ‘It’s old age.’ The woman says, ‘I want a second opinion.’ The doctor says: ‘Okay – you’re ugly as well.'”
By Andrew Cammarano