Have you been sitting all day? Here are 5 mobility exercises you should do: |: Mark’s Daily Apple:

Hello people. Enjoy this post by my friend Ryan, this GMB Fitness guest, where he covers a topic that is close to my heart: mobility exercises, eliminating some of the negative effects of an overly sedentary lifestyle. Take it off, Ryan.

The unfortunate truth of modern life is that many of us sit for very long days. This is mainly due to the office culture, which requires us to sit at a desk to finish our work, even if we work from home. And while you can fight it with regular breaks, office walks or even luxurious ergonomic chairs և standing desksthis may not be enough to maintain a range of motion within your joints.

You need mobility exercises designed to combat all that sitting.

If you take the time to exercise regularly, you know how important the mobility of your thighs, shoulders, ankles, deep squats, pullups, lunges, and other whole body movements is. Over time, if you do not actively work on improving and maintaining mobility, it is easy to lose. Fortunately, we can maintain a healthy, functional range of motion, starting with these five mobility exercises you can do anywhere.

1. Stretching regression of wrist flexion

Gif of a man in blue polo և gray pants, kneeling on all fours with his wrists bent.

This stretch will help open your forearms and wrists after long days of typing.

  • Kneel on a comfortable surface. Place your hands on the floor in front of you, rotating your wrists so that your fingers are pointing toward your knees.
  • Start by bringing your fingers closer to your knees (this is easier if you are particularly stiff).
  • Now flatten your palms on the floor, lightly press your buttocks against your heels, then tap your hands. It is one representative.

Do 10 repetitions – hold for 10 seconds.

Watch the full movement on YouTube

2. Stretch all four shoulders և pull back

Gif of a man in blue polo-gray pants, who kneels, pulls and pulls his shoulders

This is good for getting some movement in the upper back and shoulders.

Start with your hands just below your shoulders and your knees just below your hips.

  • Start by letting your chest go down, pulling your shoulder blades together.
  • Then reverse the movement by pressing down on the shoulder blades.
  • Do not move your hips; This is about the upper back and shoulders.

Take it slowly և repeat 10 total repetitions.

Watch the full movement on YouTube

3. Square squares of the spine

Gif of a man in blue polo-gray pants, who is on his knees and wraps around his shoulders.

This exercise helps to open your back և frees your spine from a tough position all day.

Start with your hands, placing them directly under your shoulders, as in the previous exercise.

  • Push with your lattice (back մեծ large muscles of the lower back) to one side, lowering the chest.
  • Pull your back up և swing to the other side.
  • Aim to make a circle around your spine, keeping your hands straight and firmly on the floor.

Take your time եք do 5 reps in one direction, then repeat 5 reps for the other side.

Watch the full movement on YouTube

4. Frog Stretch:

A gift from a man in blue polo և frog gray pants.

This exercise helps to open your thighs, groin and give you better depth.

Start with your hands: knees, moving your knees as far apart as convenient.

  • Keep your thighs between your knees and the soles of your feet with your toes pointing outwards.
  • Move back and forth in that position.

Move forward և tap 10 times, allowing your hips to descend steadily as you gain more range of motion. Then hold for 10 seconds.

Then push your butt back towards your legs, beat 10 times and hold for 10 seconds.

Watch the full movement on YouTube

5. Three-point bridge

Gif of a man in blue polo և gray pants, showing a three-pointed bridge.

This exercise is great for opening the thighs, shoulders and chest.

  • Sit with your back to the floor, knees bent, և one hand behind you:.
  • Raise your opposite arm in the air, then bend your buttocks to extend your hips to the ceiling.
  • Extend your arm back և look at your thumb to encourage full thigh extension.

Do 5 repetitions, then hold the last repetition for 10 seconds. Focus on extending your arm to the floor, feeling stretched all over your body. Repeat on the other side.

Watch the full movement on YouTube

Better mobility means better mobility, performance և overall well-being

Getting off the floor ելը Failure to exercise is not as sexy as intense exercise sprint training or a body weight chain that leaves you sweaty. But taking the time every day, even just 15 minutes, can work wonders to get your body open, to fight the stiffness that comes from sitting for too long.

In addition, the 5 movements we have shown you here can be used for daily mobility practice, such as warming up before a hard workout. They are a free part of GMB 15 minutes mobility boost created for people who are hardened, in pain, want to find a practical solution to restore or maintain their mobility.

After a training accident that ended his competitive gymnastics career, Ryan moved to Japan to participate in various martial arts, while another injury forced him to re-evaluate his priorities in life. As the head coach of GMB Fitness, his mission is to show everyone that you can define your own fitness as a sustainable, enjoyable part of your life. You can follow GMB Fitness Facebook:, Twitter:, Instagram:և: YouTube:.

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