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.