Training you need if you spend more than eight hours sitting

“Train for your daily life” seems to be a good mantra: prepare your body so that it can face the tasks it has to perform day after day and to counteract what we also do badly every day. That is part of functional training: learning movement patterns that we can reflect or transfer to our daily lives.

Although our body is designed to move, we spend more time sitting around:at home, on public transport, at work … When we have the opportunity to move (for example, to get into the office) we chose to The easy exit that are usually the elevators or the escalators.

What kind of training can we do to counter these bad decisions, to be more functional and to prevent possible injuries? Do not miss these movements, which will benefit you in your daily life.Perhaps one of the things that most characterizes people who spend a lot of time sitting, usually working in front of a computer or studying (office workers, college students, and opponents) is to maintain a kyphotic attitude throughout the day. We speak of that characteristic posture with the shoulders thrown forward, the sunken chest and the crouched head that can give rise to pains of back and of head. An affordable personal trainer can help to select the right kind of exercise needed for your body.

When we have a kyphotic attitude there are muscle groups that are shortened, such as the pectoralis major and minor) and other elongated, such as trapezoids and rhomboids. Through training we can strengthen the muscles involved in maintaining good posture to avoid these muscular imbalances.

If we spend a lot of time in that position, even without realizing it, it is a good idea to work in the gym to correct it. For this we can use different exercises.

Scapular movement (and scapular retraction during training)

A good exercise to be more aware of our position and to maintain a correct and non-kyphotic position is to try to join our shoulder blades (shoulder blades or shoulder blades, to understand us). While we are standing we can place a pica (or, in its defect, the stick of a broom, that surely we all have at home) just behind us, in the center of our back, and try to join the shoulder blades to touch it.

While training, a good idea is to perform the scapular retraction: in this case, in addition to bringing the shoulder blades back also carry them down, thus shielding our back. The feeling it gives us is that our trunk is “compact”, so we protect the shoulders, which are more stable in this position. It is a good help to maintain good posture in exercises such as bench press or dominated.

Abdominal Stabilization Work

In maintaining good posture, the internal musculature of the abdomen or core (center, literally in English) is of great importance. A simple exercise that we can do to improve our stability is the bird-dog : it consists of placing ourselves on four legs with our backs following their natural curves and at the same time raise the right arm and the left leg, so that we form a straight line and Parallel to the ground.

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