If You Sit For Work, You NEED These Stretches

Summary

In this video, Ryan demonstrates four key stretches to counteract the effects of prolonged sitting. Drawing from his experience as a software engineer, he highlights stretches targeting hip flexors, the chest, lats, and spine—areas often affected by sitting. The half kneeling hip flexor stretch, PEC stretch, lat stretch, and spinal extension exercises aim to improve mobility and undo the damage of hours spent sitting. Ryan offers advice on frequency and duration, encouraging viewers to commit to daily or near-daily stretching to achieve the best results and promote better posture and flexibility.

Takeaways

• 😀 Sitting for long periods can lead to tight muscles, particularly in the hips, spine, and internal rotators.
• 😀 The video offers four stretches targeting these common problem areas caused by prolonged sitting.
• 😀 The first stretch, the half kneeling hip flexor stretch, helps relieve tightness in the hip flexors and abdomen.
• 😀 To deepen the hip flexor stretch, raise the arm on the same side as the leg that's back, which targets the deeper abdominal muscles.
• 😀 A pec stretch using a doorway helps open the chest, especially for those who reach forward while sitting, such as when using a keyboard or steering wheel.
• 😀 A wider doorway can offer a different angle for the pec stretch, providing variation and deeper stretch for the chest muscles.
• 😀 The lat stretch, using a low surface like a coffee table, targets tight lat muscles that result from reaching while sitting.
• 😀 The Mckenzie press-up is a spinal extension stretch that helps reverse the forward curvature caused by too much sitting, promoting spinal mobility.
• 😀 Another option for spinal extension is using a Swiss ball, which opens the chest and hips while stretching the spine.
• 😀 Consistent stretching, ideally daily or near-daily, is recommended for those who sit extensively, with at least two to three sets of 30-second holds per stretch.

Q & A

Why is stretching important for people who sit for long periods?

Stretching is crucial for people who sit for extended periods because it helps undo the negative effects of prolonged sitting, such as tight muscles in the hips, spine, and chest. These stretches improve mobility and alleviate discomfort caused by hours of sitting.

How many stretches are demonstrated in the video?

The video demonstrates four stretches: the half kneeling hip flexor stretch, the pec stretch using a doorway, the lat stretch, and the McKenzie press-up for spinal extension.

What does the half kneeling hip flexor stretch target?

The half kneeling hip flexor stretch targets the hip flexors, which are often tight due to sitting. This stretch helps to open up the hip flexors and the deep abdominal muscles.

How can you deepen the half kneeling hip flexor stretch?

You can deepen the half kneeling hip flexor stretch by raising the arm of the side with the leg back. This action stretches the hip flexors, especially those deeper in the abdomen.

What is the benefit of using a doorway for the pec stretch?

Using a doorway for the pec stretch is beneficial because it allows you to open up the chest and stretch the pectoral muscles effectively. The doorway helps you maintain good posture and gradually deepen the stretch over time.

What is the difference between a narrow and wide doorway for the pec stretch?

A narrow doorway targets the pecs from a specific angle, while a wider doorway, where your arms are positioned more open than 90 degrees, stretches the pectoral muscles from a different angle, offering variety in the stretch.

Why are the lats affected by sitting, and how do you stretch them?

The lats are internal rotators that can become tight from too much sitting and reaching forward, such as when using a computer or driving. The lat stretch involves extending your arms in front of you, driving your hips back, and letting your head and torso sink to deepen the stretch.

What is the McKenzie press-up, and what does it target?

The McKenzie press-up is a spinal extension exercise where you slowly press your upper body off the floor, looking upwards to extend your spine. It targets spinal mobility and helps counteract the effects of sitting, which often leads to a rounded, flexed spine.

What should you do if the McKenzie press-up feels uncomfortable?

If the McKenzie press-up feels uncomfortable, it's important to stop if you feel sharp pain. A milder discomfort is acceptable, but if you experience pain, try a different spinal extension stretch, such as using a Swiss ball, to gently open up your spine.

How often should you do these stretches if you sit for 40 hours a week?

If you sit for 40 hours a week, it's recommended to stretch daily or at least most days. For best results, aim for two to three sets of each stretch for 30 seconds. If you're looking for a more approachable routine, three times a week with three sets of 30 seconds per stretch can also show benefits.