We all sit too much. So if your lower back or shoulders hurt, it probably isn't from the strength training you did yesterday. It's from the 12 hours you spent sitting at your desk.
And even without a desk job, you're not off the hook. We sit in cars, on buses and trains, on planes, on the couch. Then we wonder why we can't walk into the gym with pristine hip mobility and lift overhead pain-free.
When you train with us, we handle the corrective work and joint mobility you need. But what about the other 165 hours a week when you're not with us? Here are a few ways to do a little body maintenance on your own.
HAVE A MORNING ROUTINE
Start the day with a few basic movements. Nothing elaborate. A few low-lunge rotations, some shinbox mobility, and bird dogs will do the trick.
MOVE EVERY 90 MINUTES
Research says we can't really stay productive on one task for more than about 90 minutes. So why sit for hours? Set an alarm and get up to move. If you work from home, do 10 bodyweight squats in the kitchen before you open the fridge. Next break, some slow mountain climbers. Pick a different move each time and knock out a few reps.
HAVE A BEDTIME ROUTINE
This is your time to block out the day's stress and focus on you. Try some static stretches, a few yoga poses like cat-camels or child's pose, or just breathe.
A little daily maintenance goes a long way toward undoing the hours we spend hunched over a screen.
Counteract the sitting, and you'll show up to the gym feeling better, not worse.