If You Sit For Work, You NEED These Stretches
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- čas přidán 30. 05. 2024
- Hey gang! For those of you who sit for work all day, these are the top stretches I recommend for undoing the damage of sitting. They target the hip flexors, the biggest internal rotators of the torso and your spinal mobility. Of course, each of us is different and other stretches may be necessary, depending on the individual. A groin stretch, some neck stretches (SCM and levator scapulae), and upper traps come to mind. But overall, the 4 stretches in this video will help anyone who sits for long hours at their job. Make sure to do resistance training as well to strengthen the opposing lengthened muscles and focus on good sitting posture! I hope the advice helps you!
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Aaaw I really appreciate that you didn't ignore the cat for the sake of the video and gave them a little pat. ☺
2-3 sets @30 seconds of:
1. Half-kneeling / Hip flexor
2. Doorway pectorals
3. Table laterals
4. Spinal extension (McKenzie press-up)
Do u have to relax ur body when ur in the strech or tighten ur muscles ????
Relax your body into the stretch while taking deep breaths
Bro looks like Jonny Sins lol
As a postie driving a three wheel electric vehicle in a sitting position for up to 6 hours a day, I’ll be doing these stretches daily 👍🏻
What's the vihicle?ricksha?
teens should be learning this sort of content in physical education, i hope they are, i know i did not in louisiana! correcting bad posture is so basic that left unchecked creates and exacerbates many fundamental problems that makes life way more difficult than it needs to be, thank you for sharing your routines MTG.
Muscles just start to relax at 30 seconds so if you can hold each stretch longer. Any stretching you do that targets tight hips is well worth it
Great tips! And I love the way your cat stepped in to help 😹
Thank you Johny.
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Great stretches, amazing to feel everything opening up with the stretches
This is so helpful - especially the hip flexor stretch. Thank you!!
Just what I needed! I started college recently and spend a lot of time sitting down, this will certainly help
Great advice. Simple, safe, and effective!
Love this! Sometimes I forget to do these. I don't sit much and especially not for work, but I always feel better when I do these . Thanks for the reminder!💞
Love your work brother. Great stretches and really nice tutorial format :)
Thanks I really needed some "quick" but effective counter mesure to lots of sitting that I can do every day without losing much time!
Fantastic video Ryan thank you so much!
Haven't seen you in my feed for a while. Glad you're back!
Thank you for posting this, i will be doing it regularly, as i also work a job involving a lot of sitting.
Very well explained. It's impressive how much of human physiology you have learned over the years, Ryan.
These are amazing, thank you for sharing them!
Thank you for sharing such a phenomenal video. It has proven to be precisely what I required- concise, uncomplicated, and exceptionally elucidated. It brings me immense pleasure to divulge that I have already implemented some of the invaluable pointers you provided, and have witnessed first-hand their remarkable efficacy. Such an affirmation instills unwavering faith in the potential of the exercises you have encouraged, and I harbour no reservations about their profound effectiveness.
excellent for seniors! Thank you
I need this - thanks for sharing and for once YT actually recommended me a helpful video
Thank you!!! Just what I needed. 👍
Good stretches. I notice that the hip flexor stretches, in particular, make my back feel amazing.
Thank you for sharing these stretches. I will e adding them to my daily routine. 🌱💚🇨🇦
Awesome reminders
FANTASTIC! Thanks!
I sit a lot at work.
I know these stretches will benefit me. Thus you have a fan. I'll report back how I feel.
Thank you for sharing
Thanks a lot for sharing such valuable information... keep up the good work
Thanx Man, very helpful video💪🏾😊
Thank you much for this.
And remember! It's impossible to do the last stretch without a cat! Adopt or buy a cat (yours is such a cutie)! 🐈⬛
Thank you a lot for this video! 😊
My cat literally walked around me while I was watching and doing these stretches, too! 😹
Excellent video
Thanks a lot!
Ive been doing the hip flexor stretch daily for about 3-4 weeks. It has definitely helped my hips and even reduced lower back pain.
Great exercises thank you so much!!!!!👍🏻👍🏻👍🏻👍🏻
great video! i love the cat cameo
Great stretches here, gonna add a psoas stretch as well. Would love a recommendation for a good stretch to target the psoas!
Awesomeness thank you 🙏🙏🙏
As a programmer and frequent gamer, this video is pure gold. Thank you very much. 👏👏👏👏
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Thanks. Very good tips :)
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Hi Ryan, thank you so much! My body is just feeling awful and like I’m aging every week. Could you do a similar series for strength exercises? I feel like my middle region is absent. Constantly stiff back and sides. ❤
Thank you and greetings from Germany
Thank you! This is very simplistic and approachable. I’m going to set up a schedule to incorporate theses stretches daily. Always grateful for the content you share on this channel!
Any updates?
That spinal extension is perfect for those with lower back problems …not just old folks, but young bucks who suddenly forget they’re not 18 anymore and pull a muscle/tendon in their lower back. I felt something go ‘twang’ like a snapping elastic band in my lower back when I leant over to get something out of a drawer and sneezed at the same time….😂😂😂 still can’t get over the hilarious situation but damn I was in pain. Literally couldn’t do anything, even something as small as turning my head to look sideways was painful. Only relief I got was laying flat on the ground. Doctor examined me and gave me some exercises to do, one of which was the spinal extension. I now try and do this and other stretches often….thing is, I used to do it before and after training when younger (15- 25) but as one gets older the laziness kicks in. After a stressful day at work (whether at a desk, behind the wheel, in customer services, hospital, education) all one wants to do is go home and relax. Problem is that’s the worst thing to do as we don’t stretch out…so for any young folks reading this/watching this video - do the stretches regularly as you get older. Don’t stop…trust me when you get to your late 40s, you’re body will thank you for it. 🙏
Great Chanel
big help, i will try these. I work 911 and sitting for the past 10 years has really done a number on my health. I always feel a bit tight and some muscle is always getting "pulled" or feels off whether it be my back, neck or shoulders.
thank you
Awesome!
I did this every 1 hour, just stand, stretch, and relax.
Dudley Dursley done grown up! Great info my man 👍🏾
Great for doing in the middle of the office...
I could sure try them at home, though!
I liked this
Especially the first one
Feels good
This man is spitting facts
Your cat is so cute 🥰 thank you for making this video throughly explaining each exercise. God bless
Hidden tip Ryan gave us at 3:30: Sleeping is always important to repair damaged tissues and heal ourselves, so it's a good idea to get profit of that moment by taking a small nap.
Ryan, in case we can't do the stretching, would be standing up and walking another choice? How many times should we stand and walk on that case?
Thank you so much for all your videos, I've been a bit off from them, I hope I can catch up.
My lower back is hurting for years from driving truck, going to try this.
Thanks
Now THIS is an important video. God bless you, pal.
I worked as software developer for under 2 years and a half and my back became unbearable until I knew Yoga. P.S.: Tai chi also helps
With most of my life having sit-down jobs, video games and a lot of media consumption otherwise I've been struggling with moderate to severe sciatica for a few months, started up a mobility routine and got a new (though still at a desk) job and have noticed so much improvements so quickly!
I have taken movements from you and a few others and the changes it has already made is spectacular!
Thank you for talking about how often and how many sets, when I started I'm not sure if I push my range of motion too much, but the following day I would really ache and it was something no one has talked about, being weak in so many areas really worked spots I haven't really used in far too long.
Even my disc golf game has already really improved, getting me similar to where I was 8 years ago! I understand why people say fitness is a journey, it really is steps at a time and regular effort, but it is so worth it.
Can you pls share your routine?
As a network guy, I sit way too much during the day working from my PC. Thank you so much for this video!
I did this Swiss ball and door stretching before I complete the video 👍✅❤️
lol love the cat!
oh man did I need this
I have one question. Can you do side and front split stretching exercises with inguinal hernia? I generally do them every day, so far i haven't noticed to have negative effects on the hernia. However, just to be on the safe side, i would like to know if i can keep doing them. Thank you!
Doing water transfer for fracs and sit for 14-18hrs a day in work truck, not like previous pumping job when i would run up an down oil tanks and water tank gettin a workout in, gotta try these cuz it definitely takes a toll on your back.
i needed this video as a software developer whos pain has caused my brain to stop working at the level it needs to to keep a job.
As a pianist and organist, my rear feels badly in need of “reinflation” after a practice session. I anticipate good things from this video.
Useful video for people who work behind a desk
Left a like for the adorable kitty 😺
It's so interesting that you were a software engineer. I'm a computational biologist, and I'm interested to know why you moved toward fitness and how you think being a software engineer had affected your health. It would be nice if you could make a video about it.
Great video, can you make the same type of video for standing all day? Many of us have jobs like cook, bartender, in my casr massage therapist or other jobs like barber....people who work in manufactors labor and stand all day by the machines.
It's insane how tight one can get in the harmstrings and lower Back after 9-12 hours shifts ..
Another professiona I just realized are for example OP-Aissistens...they need to stand all day on the Table tensed.
Or my bakers who stand in the work place from 3:00AM until Lunch nonstop.
This is an open field for video ideas both sitting only or standing only jobs...we need different approach to stretching and exercises...different inbalances in my opinion
Great video but I am left wondering where the hamstring stretch is??
I’ll give these a go. I sit for work 12-20 hours per day - and unless I’m sleeping, I’m sitting most of my non working hours, too. I get it.. I sit too much. Anyways.. hopefully these will help release some of the tension and stiffness of my body.
Dude thank you so much! These are exactly what I was looking for!
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I do a similar exercise to the one you suggested by the end of the video, Ryan: these are the bridges variations.
I started bridging to work on my spine and I think this is one of the most underrated exercises there is. I'm doing the progression outlined on Convict Conditioning but use the Angle Bridge and Head Bridge for stretches rather than for reps and they are amazing.
As much as I like bridges, I woudn't recommend anyone doing this exercises without doing the easier progressions first - for the matter I don't recommend anyone doing bodyweight exercises without laying out a solid foundation with basic exercises first. So if you consider doing it, take a look at the progressions suggested on Convict Conditioning and do them for holds instead of reps.
Yes, bridge progressions are amazing for strength and flexibility. I used Convict Conditioning too about 10 years ago. Awesome program!
@@MinusTheGym I don't follow the progression from the book as written, but I do use it when putting my training plan together. I started with 'Get Strong' by the Kavadlos, then read 'Convict Convictioning' while doing the 16 week outlined in 'Get Strong'. The real game changer for me, however, hass been 'Overcoming Gravity' - which I got to know though your video on it.
To be honest I owe much of my knowledge to you and your channel. I really like the videos you present here. You deserve way more subs than you have.
Cheers from Brazil
Cheers from Brazil
This is awesome. I've been at a desk job for 10 years now and my health has been declining steadily with my back pain getting worse.
Do you have a video of a regular stretching routine you do from beginner to expert? If not that might be a good video as a suggestion.
Glad you liked the video! I‘ve made some sporadic videos on stretching, but I’m actually planning out a whole stretching and mobility series, so stay tuned for that. It’ll take me some time to get all the videos made and posted, but it’ll be an in-depth playlist and worth the wait! Hopefully should have that done by end of July.
Buy a pull up bar, it is THE best return on investment you can imagine. Costs $20 max, the effort to reward ratio is great and the time cost is next to nothing ...
Just doing dead hangs can make a huge dif to people, and no one can hang for that long ... so am sure you can spare 30 seconds a day?
Then if pull ups are too hard, do negative ones ... jump up and descend as slowly as possible and after a week or so you should be able to do them. Am 48 and got back to 10 pretty quickly, then once you're there can use harder form or weighted .... even when you're doing set of 10, it still only takes a minute, literally.
and all still on that $20 bit of kit!
I can give you great tips if you want since I have been battling postural issues all my life and had went from manual labor jobs to now desk jobs and I know first hand how hard both of those can be on the body. People who think doing manual labor vs desk jobs is so much better obviously never did manual labor because it heavily depends on what type of labor it is and almost everyone I worked with had back or knee issues. So dont think your desk job is the issue you can fix all your problems with few lifestyle adjustments.
@@mrfatuchi yes I am interested in getting the tips on how to recover my back from decades of desk job. Appreciate it.
@@PasqualItizzzor even better Buy Rings (hard to set up than pullup bar tho) But They can literally be used for any muscle Group and include a Balance element in exercises.
I stand alot for work. Not much walking. Just standing (surgery). What stretches do you recommend for this?
Have a question? If one has like a wheelchair bound existence and cannot stand up on a regular basis what can one do to offset cardio damaging effects of sitting too long? Would a chair type of elliptical like a cubi go provide one with cardiovascular exercise if one has to sit all day. If one can do upperbody in wheelchair like with one pound weights how much of an interval should tgis be per each hour or two. Thanx
Hi thank you so much for this video ❤. I have a question pleasee When I rotate my shoulders backwards I can hear a sound like a crunching. It’s happening since i started working 8hours sitting in front the computer. What can I do? 😢
What languages/frameworks did you use? Why'd you switch careers? Is there a video on your channel about this topic?
I would add hamstring and figure 4's/piriformus stretches.
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Would love to see some alternative exercises that can be done in a chair or standing.
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This is it habibi
Basically yoga poses, but good stuff!
Your skin is so clear, what do you do??
Thanks! You mean clear of acne? I went vegan 13 years ago. Best choice I made for my skin. In terms of complexion, I try my best to consume raw carrots and some greens each day, although that doesn’t *always* happen, but most days it does. I find that raw fruits and veggies in general are great for our skin, but the chlorophyll in greens and beta carotene from orange/red/yellow vegetables are especially helpful.
He just said "2-3 sets of 30 seconds... now I know that's a big commitment" 🤣
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Got to love Totrti cats!
These look great but is there an alternative to the first exercise that keeps us off our knees? I can't kneel on my left knee at all (even with a foam pad) without extreme pain. Any alternative would be greatly appreciated.
You can do the standing hip flexor stretch variation by getting into a standing lunge position without bringing your knee to the ground. Same idea, but you’re not kneeling; kind of floating in a forward standing lunge. Raise the arm of the side with the leg back to deepen the stretch. You could also do a standing quadriceps stretch, where you bend one leg back at the knee and try to touch your foot to your butt. That stretch can hit the hip flexors too if they’re tight.
your journey through the world of fitness has not rubbed off on that cat that appearantly lives with you. not bodyshaming here, but it's quiet a chonker. 😊
thank you for this video, i am convinced it's relevant to more people than actually realize it.
Why do you feel comfortable commenting on others animals being overweight??
@@themorganhope cause it's a chubby kitty, morgan.
During your first stretch you would get a better effect if you tuck your pelvis posteriorly