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4 U Body Fitness

DESK JOB HORRORS!! GET OUT OF THE NIGHTMARE!!

Are you feeling like your body isn’t sitting quite right? Feeling aches and pains Just by sitting down? You might be a victim of a desk job!!!

Do you spend the whole day in a chair and in front of a computer screen?

Back Pain desk
It’s not uncommon for a person with a desk job to spend 10hours in a chair, back hunched and arms in front. This is what we call a sedentary work lifestyle. Spending day after day for years behind a desk can cause problems you wouldn’t think would happen to you because working behind a desk is a lot safer than being on a construction site right? But over time, bad posture takes a serious toll on your spine, shoulders, hips, and knees. In fact, it can cause a whole lot of structural problems that will lead to back and joint pain, reduced flexibility, and compromised muscles, all of which limit your ability to burn fat and build strength.

Anyone sitting at a desk for a large part of the day has a much greater tendency to get the dreaded shoulder hunch, tight hips and a bottom that is inactive. Rounded shoulders are caused by sitting hunched over at a desk forcing the  chest muscles to tighten, which can internally rotate the shoulders forward and the muscles in the upper back weaken and loosen. Tight hip Flexors and inactive glutes  are caused by sitting for long periods of time which places our hip flexors in a shortened, tightened, active position. Shortened muscles that stay shortened for hours at a time get stiff and overactive. At the same time, your hip extensors are being lengthened and weakened. Your glutes and hamstrings are all stretched out, which leaves with you inactive glutes.

Put your posture back in it’s place now!!

Tips to nip these issues in the butt!!!

1) Start your morning with quick and effective activation exercises
2) Move around and Try to change positions as often as possible whilst at work
3) Spend 5-10 minuets on your lunch break and  go for a quick brisk walk
4) Take 2 minuet breaks throughout the day to have a stretch and loosen tightened muscles
5) Make it a team time in the office  for all your colleagues to join in on daily stretching
6) Make time in the day to spend 30-60 minuets  doing a complete body balanced workout

ROUNDED SHOULDERS


THE PROBLEM: Weakness in the middle and lower parts of your trapezius (the large muscle that spans your shoulders and back)
FIX IT: Lie facedown on the floor, with each arm at a 90-degree angle in the high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together. Hold for five seconds. That’s one rep! do two or three sets of 12 reps daily.

TIGHT HIP FLEXORS
THE PROBLEM: Forward hip tilt (aka anterior pelvic tilt) is associated with tight hip flexors. Tight hip flexors prevent the glutes (butt muscles) from firing/activating, which forces the hamstring muscles to become overworked and excessively tight. If you have tight hamstrings, the root cause may be tight hip flexors and an anterior pelvic tilt.
FIX IT: Stretch your hip flexors with static lunges, activate your glutes with exercises like glute bridges, and foam roll and stretch your hamstrings.

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