The PERFECT Mobility Routine to FIX YOUR SIT (3 Min/Day)

Summary

This video script offers a solution to the common problem of muscle stiffness from prolonged sitting. It presents a study that found electrical stimulation could reverse the effects, but suggests simpler exercises for the upper back, midback, and hips to alleviate tension and improve posture. The script provides step-by-step instructions for three targeted exercises and emphasizes the importance of movement to maintain flexibility and prevent muscle atrophy from a sedentary lifestyle.

Takeaways

• 🧘‍♂️ Sitting for long periods can cause muscle stiffness and reduced joint mobility.
• 🔬 A study found that using a neuromuscular electrical stimulator could help reverse the stiffness caused by sitting.
• 🚫 The control group and the group with a low-level current experienced increased back stiffness after 4.5 hours of sitting.
• 💡 High amplitude current group showed almost complete reversal of back stiffness, suggesting the importance of muscle contraction.
• 🏋️‍♂️ Simple exercises can help counteract the negative effects of sitting without needing electrical stimulation.
• 🕒 Incorporate exercises into your routine a few times a week, working up to once or twice a day.
• 🤸‍♀️ The 'Wall Clock' exercise is recommended to improve shoulder mobility and strengthen upper back muscles.
• 🐉 The 'Cat-Cow' stretch is an effective way to activate and stretch the midback muscles.
• 🦵 The hip mobility exercise helps to move the hips in various directions, targeting muscles weakened by prolonged sitting.
• 🔄 There are three levels of the hip exercise, starting with a basic stretch and progressing to a more advanced version.
• 🔗 For a comprehensive approach to posture and mobility, consider adding an underrated exercise mentioned in a follow-up video.

Q & A

What are the two choices presented for someone who feels stiff and locked up from sitting all day?

The two choices are to either leave the situation and let it get worse or to fix it with three simple exercises done in just 3 minutes a day.

How did the study in the script measure the effects of sitting on muscle stiffness?

The study had participants sit for 4 and 1/2 hours a day to observe how it affected their muscle stiffness, with the participants' backs getting tighter over time.

What was the difference between the control group and the test groups in the study?

The control group just sat without any intervention, while the test groups used a neuromuscular electrical stimulator that sent electrical currents into their back muscles at regular intervals.

What was the surprising finding for the high amplitude group in the study?

The surprising finding was that the stiffness in the backs of the high amplitude group, whose muscles contracted from the current, almost completely reversed.

What is the main takeaway from the study for someone looking to improve their posture and reduce stiffness from sitting?

The main takeaway is that you don't need an electrical stimulator; instead, you should start moving the joints and contracting the muscles that are not used when sitting.

What is the 'wall clock' exercise and how does it help with posture and stiffness?

The 'wall clock' exercise involves standing sideways and drawing your palm in a semicircle forward and up the wall, engaging the chest, shoulder, and upper back muscles to improve posture and reduce stiffness.

How does the second exercise described in the script help with back and neck stiffness from sitting?

The second exercise involves getting on all fours and moving the spine in different directions to stretch and activate the muscles in the back and neck, reversing the effects of sitting.

What is the purpose of the third exercise in the script, and how does it target the hips?

The third exercise targets the hips by moving them into various positions to relieve stiffness and strengthen weakened muscles caused by sitting, starting from a level one version and building up to a more challenging level three.

What additional advice is given for those who want to truly fix posture and mobility issues?

For those who want to fix posture and mobility issues, the script suggests adding an underrated exercise for preventing aches and pains and burning fat, which is detailed in a subsequent video.

How can viewers get a free PDF of the routine described in the script?

Viewers can get a free PDF of the routine by clicking on the download link provided in the description box of the video.

What resource is recommended for an all-in-one fitness program to transform the body and fix mobility issues?

For an all-in-one fitness program, the script recommends visiting builtwithsize.com.

Outlines

00:00

🏋️‍♂️ Reversing the Effects of Sitting with Simple Exercises

This paragraph introduces a study on the effects of prolonged sitting and how to counteract muscle stiffness through three simple exercises. The study involved participants sitting for 4.5 hours a day, leading to increased back tightness. The participants were divided into three groups: a control group that did nothing, and two test groups that used neuromuscular electrical stimulation with varying intensities. The high amplitude group, which had their muscles contract through the stimulation, experienced a significant reduction in back stiffness. The paragraph emphasizes the importance of moving joints and contracting muscles not used during sitting to improve posture and range of motion. It suggests starting with three exercises to address the most problematic areas and gradually incorporating them into a daily routine for better long-term posture and mobility.

05:01

🧘‍♀️ Exercises to Combat Sitting-Induced Stiffness

The second paragraph provides detailed instructions for three exercises designed to alleviate the stiffness and muscle tension caused by sitting. The first exercise, the 'wall clock,' targets the shoulders and upper back, aiming to improve posture and range of motion. The second exercise focuses on the back and neck, using a cat-cow stretch to activate the mid-back muscles and stretch the spine and neck. The third exercise is a hip mobility routine with three levels of difficulty, starting with a basic lunge stretch and progressing to a more advanced version that involves moving the knees across the body to stretch the hip flexors and groin muscles. The paragraph also mentions the availability of a free PDF guide with step-by-step pictures for these exercises and encourages viewers to check out a fitness program for a comprehensive approach to posture and mobility improvement.

Keywords

💡Neuromuscular Electrical Stimulator

A neuromuscular electrical stimulator is a device that delivers electrical currents to the muscles, inducing contractions similar to those produced during exercise. In the video, it is used to demonstrate how muscle stiffness from prolonged sitting can be mitigated. The study mentioned in the script utilized this device to send electrical currents into participants' back muscles, with varying intensity levels, to reverse the effects of sitting.

💡Muscle Stiffness

Muscle stiffness refers to the sensation of tightness or rigidity in muscles, often resulting from inactivity or overuse. The video script discusses how sitting for extended periods can lead to increased muscle stiffness, particularly in the back. The study in the script found that after 4 and 1/2 hours of sitting, participants experienced increased stiffness, which is a common issue addressed in the video's proposed exercises.

💡Posture

Posture is the way an individual carries their body, which can significantly impact health and comfort. The script emphasizes the importance of good posture and how sitting for long periods can negatively affect it. The exercises suggested in the video aim to improve posture by strengthening and stretching muscles that are often neglected during prolonged sitting.

💡Mobility Routine

A mobility routine consists of exercises designed to improve the range of motion in joints and muscles. The video script introduces a three-minute routine with specific exercises to enhance mobility, particularly for those who sit for most of the day. The routine is intended to counteract the negative effects of sitting and promote overall flexibility and muscle health.

💡Wall Clock Exercise

The wall clock exercise is one of the three exercises highlighted in the video script. It is designed to improve shoulder mobility and posture by engaging the muscles in the upper back and chest. The name 'wall clock' comes from the movement of the arm, which traces a semicircle on the wall, similar to the hand of a clock. This exercise is used to alleviate the rounded shoulders that often result from sitting.

💡Range of Motion

Range of motion refers to the extent to which a joint can move. The video script discusses the importance of increasing one's range of motion to prevent stiffness and improve overall physical performance. The exercises presented aim to enhance the range of motion in various parts of the body, especially those affected by prolonged sitting.

💡Hip Flexors

Hip flexors are muscles that facilitate hip flexion, which is the movement of lifting the leg towards the torso. The script mentions that sitting all day can cause these muscles to become stiff and weak. One of the exercises in the video is specifically designed to stretch and strengthen the hip flexors, helping to alleviate the discomfort and immobility associated with prolonged sitting.

💡Gluteal Muscles

The gluteal muscles, commonly known as the glutes, are responsible for hip extension and other movements. The video script includes exercises that aim to activate and strengthen these muscles, which can become weak from sitting. Strengthening the gluteal muscles is crucial for improving posture and overall lower body strength.

💡Stretching

Stretching is a form of physical exercise that involves elongating a muscle to improve its elasticity and range of motion. The video script emphasizes the importance of stretching to counteract the muscle stiffness and joint immobility caused by sitting. The exercises provided are designed to stretch various muscle groups that are commonly affected by a sedentary lifestyle.

💡Core Engagement

Core engagement refers to the activation of the muscles in the torso, which provide stability and support for the body. In the video script, engaging the core is mentioned as part of the proper form for performing the exercises. This helps to ensure safety and effectiveness during the movements, as well as to strengthen the core muscles, which are often neglected during sitting.

💡BuiltWithSize.com

BuiltWithSize.com is mentioned in the video script as a resource for an all-in-one fitness program aimed at transforming the body and addressing mobility and posture issues. It suggests a comprehensive approach beyond the exercises provided in the video, offering a platform for individuals seeking a more holistic solution to their physical health and fitness.

Highlights

Study reveals that sitting for long periods leads to muscle stiffness and joint immobility.

Participants were divided into control and test groups to examine the effects of sitting and neuromuscular electrical stimulation.

Low-level electrical current provided a tingling sensation without muscle contraction, while high amplitude current induced muscle contractions similar to exercise.

High amplitude group showed almost complete reversal of back stiffness, suggesting the importance of muscle contraction for reversing sitting effects.

Muscle atrophy and stiffness occur even with perfect posture during prolonged sitting.

Introduction of three simple exercises to counteract the negative effects of sitting.

The 'wall clock' exercise targets rounded shoulders and strengthens upper back muscles for improved posture.

Instructions for performing the 'wall clock' exercise, including proper body positioning and movement.

Second exercise focuses on back and neck muscles, activating muscles that are often dormant during sitting.

Detailed steps for the back and neck exercise, emphasizing proper breathing and muscle engagement.

Third exercise addresses hip mobility, a common issue due to the fixed position of hips while sitting.

Level one hip exercise instructions, including positioning and breathing techniques for optimal stretch.

Level two hip exercise introduces activation of weak hip muscles and stretching of hip flexors and groin muscles.

Level three hip exercise increases difficulty by incorporating a 'windshield wiper' motion for deeper stretches.

Emphasis on the importance of consistent exercise routine to improve posture and mobility.

Offer of a free PDF routine with step-by-step pictures for easy reference.

Mention of an all-in-one fitness program for comprehensive body transformation and posture correction.

Transcripts

if you sit most of the day and your body

looks and feels locked up and stiff then

you've got two choices leave it and let

it get worse or fix it in just 3 minutes

a day with three simple exercises since

you're here I'm guessing you want to

look and feel better so let's get right

into it starting with a pretty crazy

study that looked into how you can

reverse the effects of sitting

researchers and participants sit for 4

and 1/2 hours a day to see how it

affected their muscle stiffness exciting

I know but bear with me sure enough

everyone's back got Tighter and Tighter

as the time dragged off but they found

something interesting you see the

participants were actually split into

three different groups the control group

literally just sat there and did nothing

but with the test groups the researchers

used something called a neuromuscular

electrical stimulator to send 17

electrical currents into their back

muscles at regular intervals however one

group received a low-level current which

felt like a tingling sensation

throughout their bath whereas the other

group received a high amplitude current

that actually caus their back muscles to

contract just like how they do during

exercise so what did they find well at

first nothing surprising you see when

you sit for a long time your joints are

stuck in one position and your body

essentially turns off the muscles you're

not using so what happens is over time

you not only lose your ability to move

these joints but after sitting for a

while your body will create the feeling

of stiffness in your unused muscles in

an attempt to get you to move and

actually use them and this happens even

if you tried to sit with perfect posture

and this is exactly what the researchers

found in both the control group and the

group given just a lowlevel current

their backs got increasingly stiff and

it's also worth pointing out that this

was just after 4 and 1/2 hours of

sitting so imagine what happens to your

back if you sit all day every day for

years but anyway here's the surprising

part for the high amplitude group those

whose muscles actually contracted from

the current the stiffness in their backs

almost completely reverse so what does

this mean for you well for starters if

you haven't already picked up your very

own neuromuscular electrical stimulator

machine Co Jeremy for 15% off what the

heck are you waiting for just kidding no

the real takeaway is actually a lot

simpler you don't need to run electrical

currents through your back while you're

at your desk although I guess that could

work but if you want an even better

solution one that will not only relieve

muscle tension in your back but also

your shoulders and hips improve your

posture so you naturally stand up taller

and straighter and increase your range

of motion so you can have more effective

sessions of the gym then you simply need

to start moving the joints and

Contracting the muscles that you don't

use when you're sitting all day that's

said I know how hard it can be to stick

to a stretching or Mobility routine

consistently so that's why rather than

giving you an extensive list of

movements my team and I have worked

together to find the three exercises

that focus on the most problematic of

areas at first I recommend you start by

introducing these exercises into your

day just a few times each week but work

towards doing them once or twice a day

to break up your cting the first

exercise is great for improving rounded

locked up shoulders not only will it

loosen your delts and chest it'll also

strengthen the weakened muscles in your

upper back and shoulders for long-term

posture improvements it's called the

wall clock to perform it stand sideways

with your fingertips touching the wall

and your thumb pointing down engage your

core and without arching your back back

slowly draw your palm in a big

semicircle forward and up the wall let

your shoulder blade move forward and

then up as you do so you should feel a

stretch in your chest on the way up and

some of your shoulder and upper back

muscles working then complete the circle

by moving your arm back and down the

wall letting your shoulder blade move

back and down as your arm travels behind

you reverse the circle to get back to

the starting position and spend about 30

seconds on each side and the nice thing

is you can decide how much of a stretch

is right for you you based on how close

you stand to the wall closer you are the

harder it will be but harder isn't

necessarily better here especially if

you're experiencing any sort of pain or

discomfort aim for a stretch that feels

like a four maybe five out of 10 just

don't overdo it now we're going to focus

on the back and neck when you've been

sitting for a while and you finally get

up what's the first stretch you do

chances are it's this one your body is

basically telling you to wake up and use

all those muscles in your back that have

been on standby but if you want a better

way way to contract them to completely

reverse the sitting position and to go

through their full range of motion

you'll want to do this exercise get on

all fours with your hands directly under

your shoulders then spin your elbows

towards your thighs to engage your lats

inhale and gently lift your tailbone

towards the ceiling and reach your chest

forward through your biceps to stretch

your abs squeeze your shoulder blades

together as you lift your chin up

towards the ceiling when done properly

you should actually feel the muscles in

your midback activated this is the first

half of the exercise then you'll want to

go in the other direction exhale and

imagine there was a rope pulling your

midback up towards the ceiling and

rounding your spine as you do this push

the floor away to open up your shoulder

blades then use your neck muscles to

tuck your chin by looking towards your

knees or even your belly button you

should feel a deep stretch in your back

muscles as well as your neck do this for

about 30 seconds and then for the next

30 seconds we'll move your spine in a

way you probably don't do all day come

back to a neutral position and turn and

look towards your left foot this will

stretch the muscles on the right side of

your lower back and rib cage then return

to center after that same on the other

side turn and look at your right foot

and a good way to manage your breathing

is to inhale when you return to neutral

and exhale as you look towards either

foot finally the perfect 3-minute

Mobility routine wouldn't be complete

without an exercise to Target the hips

when you're sitting all day your hips

are literally just locked into one

position but they're designed to move in

all sorts of directions so we need an

exercise that moves them into as many

different positions as possible while

strengthening the muscles that weaken

from sitting too much exercise 3 does

exactly that we'll start at a level one

version and then build up to level three

which is the most effective variation

for level one sit on the floor and bend

one leg in front of your body at around

a 90° angle and then do the same with

the back one you can use your hands for

support if you need to then sit up tall

and try to position your shoulders

Square to the front of your shin keep

your spine tall and exhale as you reach

your chest forward hinging over your

front leg until you feel a deep stretch

on the outside of your front leg's hip

or glute area try not to round your

spine instead focus on bending at the

hip inhale as you come back to the

starting position and exhale as you get

into your next rep for level one do 30

seconds on each side trying to get

deeper into the stretch with each rep

level two now focuses on activating some

of your weak hip muscles which is the

key to relieving stiffness you're going

to maintain that same 90° leg position

but this time as you lean forward push

your front Shin down into the ground and

lift your hips up to get your torso

upright you should feel some of your

glute muscles working and you should

feel the hip flexors and groin muscles

of your back leg stretching once you get

to the top then you're going to reverse

this by lowering as slowly as you can

while leaning forward again aim to do 30

seconds on each each side once you're

comfortable with level two you can emad

to level three in this case you're going

to repeat what we did in level two but

instead of sticking to just one side at

a time for deeper stretch in your groin

and hip flexors you're going to

windshield wiper your knees directly

over to the other side on the way down

and repeat this motion back and forth to

help you stay upright reach your arms

out in front of you and engage your core

during the transition and again you can

always use your hands for support here

if you need it now these exercise are

great but if you want to truly fix your

posture and mobility issues for good

then there's one thing that you have to

add to this list it's an extremely

underrated exercise for preventing aches

and pains and surprisingly for burning

fat as well give this video watch next

to find out what it is and how to use it

if you guys want a free pdf of this

routine to remind you how they're done

with step-by-step pictures I've added a

download link in the description box

down below and lastly for those who want

an all in one fitness program to

transform your body while fixing your

Mobility the imposture issues for good

just head over to builtwith size.com

thanks so much for watching I'll see you

next time