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Protect ya neck

We spend an average of 8-14 hours a day seated, and even longer periods being sedentary. The WHO ranks sedentary activity as the fourth biggest killer in modern society, contributing to more than 5.3 million deaths per year.

Prolonged periods of sitting increase back, shoulder and hip pain. These drills help alleviate back pain, which isn’t caused by a medical condition.

Pelvic and back reset

This helps correct poor hip alignment

  1. Lie on your back, raise your knees up to 90 degrees with your feet on the floor. 
  2. Place your right hand below your right kneecap, on the top of your shin, and left hand above the left kneecap on the bottom of your thigh bone
  3. Take a deep breath in and breathe out for six seconds. While breathing, push your left hand down and pull your right hand up. This feels like you are trying to rotate your pelvis, but resist the pressure to prevent any movement.
  4. Change hands over and repeat. 
  5.  After you have done each leg, lower your feet to the floor with bent knees. 
  6. Place your hands on inside of your knees, take a deep breath and while breathing out to a count of six, contract your adductor muscles (inner thigh) by trying to bring your knees together. Resist this movement with your hands.

Thoracic rotation

Chained to desks, we can really struggle with thoracic rotation, which makes us slouch. Swivel chairs keep our thoracic ring locked in position for long periods. This simple mobilisation drill will help to restore our rotation through the mid portion of your spine.

  1. Lie on your side with knees bent to 90 degrees, and place your arms straight in front of you
  2. Raise and rotate your arm upwards.
  3. Open your shoulders up until your arms are as far apart as they will go for the count of six seconds. 
  4. Return to the middle and repeat six times. 

Deep bodyweight squat

This recruits the entire lower half of your body, while also hitting back, shoulders and core stabilisers.

  1. Set up with feet slightly wider than hip-width apart, toes pointed out. 
  2. Look straight ahead, focusing on a point in the distance, your arms straight in front parallel to the ground.
  3. Keep your spine in a neutral position and breathe in, flex the hip pushing your glutes back and bend your knees.
  4. As you lower down, focus on keeping your knees in line with your toes.
  5. Continue your squat to the bottom of the movement, keeping everything tight and in line. 
  6. Return to your starting position by driving your weight through your heels until you are standing.
  7. Squeeze your glutes at the top of the movement.


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