Sitting for long periods of time is not great for our bodies.
It shortens our hip flexors.
It weakens our core.
It turns off our glutes.
All this kind of stuff.
Suboptimal for how your body functions.
So in this real quick floor of today,
We'll try to hit all those areas to try to counteract all the sitting we've been doing before.
I do or you do or some of us do.
So if you've got a block,
We'll use it.
Grab it and let's get into this.
Make your way onto your back.
Bending the knees,
Setting the feet flat.
Put the block between the thighs,
Any setting that works for you.
Give the block a little hug as you lift the hips.
Not very high,
Staying low,
Focused on the glutes.
How do you know if the glutes are working?
Well,
You can bring your hands to the backs and sides of the hips and feel.
Under the flesh are the muscles that are firm.
And you can get them to firm.
Great.
For the wrist stretch,
Reach your palms up like you're pretending to do plank and pull down on your left fingers,
Stretching that underside of the wrist,
Underside of the palm.
Take some big breaths.
Holding still is great.
You could also add on glute pulses if you want.
Either way this bridge is working to activate the glutes.
And the opposite side of the glutes is the hip flexors.
So to lengthen the hip flexors,
That gets shortened.
Switch and stretch your other wrist,
Right palm up,
Pull down on your fingers.
Great.
Lower hips back down for some abdominals.
Clasp the hands behind the head.
Don't worry.
We're only going to do a few.
Close the elbows.
Big inhale on the ground.
Exhale curl up off the shoulders hold on empty so all the breath is out of the body so we can really get the center of the body to draw in Inhale.
As you lower,
Let's do that again.
Exhale,
Curl up off the shoulders.
Hold on empty.
All the breath out.
Inhale as you lower.
Adding on to that.
Exhale.
Curl up.
Kick your left leg straight.
Pull the left toes back.
Hugging the block.
So this can be done first thing in the morning.
There's nothing wrong with that.
Going to set you up for the rest of your day.
Set the foot down,
Inhale lower.
Exhale,
Lift.
Kick the right leg straight.
But it was really designed,
This whole thing was designed for midday or at like the end of a long day of sitting.
To counteract all that stuff.
Set the foot down.
Inhale,
Lower.
All right,
Just two more of these.
Exhale,
Curl up.
Kick left leg straight.
Small twist to the left.
Try to stay up off the ground on that left shoulder.
Back to center,
Foot down.
Inhale,
Lower.
Exhale lift kick right leg straight small twist right stay up off the ground so don't fall over on that right shoulder Back to center,
Foot down.
Inhale,
Lower,
Big breath out.
We did that.
All right.
Because now those abs are set up really to hold you up better the rest of the day.
Hug your knees in.
You might rock side to side if you like,
Or circle the knees around.
If you like to rock up to a seat and back,
You do a few of those.
That's not your thing.
Roll over to one side.
Press yourself up through a seat.
And then come forward for quadruped,
Hands and knees.
Just for a few rounds of cat-cow at your own pace.
So on your inhale,
Cow,
Arch the back.
Exhale around the spine towards the ground like a cat.
Take a few more of those.
So also this.
Sitting for long periods.
Compresses the spine Cat-Cow just moves the whole thing.
Alright,
Step your left foot forward for a low lunge.
So your back knee is down,
Right under the hip,
Shoulder right over hip,
Ear right over shoulder.
This also,
Making sure the right glutes are firm,
Is going to be a nice.
.
.
Opening of the right hip the hip flexors Let's add on some goalpost twists and goalpost arms.
Inhale,
Center.
Exhale,
Twist,
Lift.
Let's repeat.
Inhale,
Center.
Exhale twist left good do two more holding the pelvis facing straight forward as the upper body rotates on top Good.
Tuck your back toes.
Lift your back knee.
Get up and turn to the right side of the room or side of the mat.
I'm used to saying mat because usually there's a mat.
For some side lunges.
So feet are about parallel as you side lunge.
Right,
Left,
Right,
Left.
So this is really working.
Opening up those inner thighs.
And using the muscles on the outer hip to stabilize.
This is great for midday,
Especially because it just feels like it pulls on a lot of the tissues connected to your hips to kind of ungunk or unglu.
Great.
All right.
From here,
We'll turn back to the front of your mat.
Bring the hands down.
If you'd like to do some more cat-cows,
Go for that.
Otherwise,
Come into plank.
Lower all the way down.
Inhale,
A low back bend.
Cobra,
Pull the shoulders back.
And exhale.
Even if you're doing cat cows,
Left lift up to down dog.
Inhale,
Lift your left leg.
Exhale,
Step left foot forward for a high lunge crescent.
Rising up tall.
Crescent lunge even checking in here.
Not letting that.
Back arch a whole bunch but bending the knee so you can get the low back neutral.
All right,
Drop the arms for some shoulder rolls.
So circle the shoulders one at a time.
Up,
Back down.
Other one,
Up,
Back down.
Rolling them out.
Last part of this.
Bend into the front knee a little bit more as you step the back foot forward for chair.
Both knees are bent.
Sitting back.
Inhale.
If you want the arms to go up,
They can.
That's fine.
Exhale.
Stand and lift the right knee.
Maybe toes are down.
Maybe knee is higher.
Repeat.
Inhale.
Chair.
Sit back.
Not dumping into the low back.
Exhale,
Stand,
And lift the right knee.
Great.
Do two more just like that.
Great,
Set that foot down,
Big inhale,
Reach your arms up.
Exhale,
Forward,
Fold.
Step the left foot back,
Set the knee down,
And we'll do the second side.
Come up to your low lunge,
Stacking,
Knee,
Hips,
Shoulder,
Ear.
For the goal post,
Twist.
Goal post the arms.
Inhale.
Exhale.
Twist right.
Inhale.
Center.
Exhale.
Twist.
Do two more.
Holding the lower half still as the upper half rotates.
Get up and we'll turn to the left side of the mat or room feet parallel for your side lunges right left right left If you want to add on to this,
You could add on some twists.
Twist right,
Right side lunge.
Twist left,
Left side lunge.
Or you could have a block under that bottom hand.
Or you can bring the bottom hand down to the ground.
Or stick with just regular old side lunges.
Great,
We'll bring the hands back down to the front of your mat.
Again,
You could choose cat cows here or step back to plank.
If you're in a plank,
Lower all the way down.
Maybe knees first or maybe not if you're feeling extra stable in your center.
Cobra,
Inhale,
Pulling the shoulders back.
And then everybody lift up to down dog.
Great.
Right leg lifts with your next inhale.
Step right foot forward for high lunge,
Crescent lunge,
And come up tall.
Progressive lunge,
Shoulder rolls.
If your arms are up,
Drop them and roll the shoulders or you can even circle elbows around.
You can even kind of let the head go side to side if that feels nice.
If you're not going to fall over,
That is.
Great,
And then bend more into that front knee as you step the back foot forward for chairs.
Inhale,
Exhale,
Stand and lift the left knee.
Let's repeat that.
Inhale,
Chair,
Sit it back.
Exhale,
Stand and lift left knee.
Do two more.
You can keep the hands on the body if you like,
Or the arms can go.
Up and down or up into the heart,
Wherever you want them.
All great choices.
All right,
Let's set that foot back down.
And that's it.
That has just about everything you need.
To stretch the tights tight tissues to strengthen the muscles that have been laying low all day from sitting So hopefully after this you feel a little more balanced.
More balanced.
That's the word I said.
And that's the word I meant.
All right.
Thank you,
Friends.
Have a great day.
