Updated: Jun 10, 2022
If you do a lot of sitting, there's a good chance you feel stiffness at times in your hips and low back.
When you spend most of your time sitting you are training your body to have tight hip flexors, hamstrings, and low back. You are also underutilizing your glutes.
Some people describe this as developing lazy or sleepy glutes that need to get activated. The video below shows you how!
It takes 5 minutes and you can do this:
before a workout,
after a workout (to reset),
when you wake up, or
after sitting for a long time.
I'm using a Naboso Neuroball. A tennis ball or small towel rolled up might work too!
This 5-minute sequence is something great to include in your day if you:
have trouble feeling your glutes during workouts,
sit a lot,
feel stiffness when trying to get out of a seated position, or
if you have low back pain from specific compensations.
LIKE and SAVE the video above for reference. If you prefer written instructions, download the PDF below.
As you follow the sequence, here are 3 tips:
Tip #1 - Move slowly.
This will help you really help you to wake up and revitalize your deep hip muscles. Explore your joint space!
Tip #2 - Stay within your pain-free range.
Don't push through any pain. Pain is your body's feedback to your brain telling you to back off.
Tip #3 - If you notice tightness in a specific spot during the rotation, roll out that area of your glutes.
I notice tightness when I approach the Fire Hydrant position. If I have more than 5-minutes, I'll roll through that area with the ball.
Small habits add up.
If you don't use it, you lose it.
The less you move your joints in all the ways they are designed to move, the stiffer you will become over time.
Be good to yourself! 💙