How to Fix those Weak Links!

Let's face it...many of us work a 9-to-5 job and spend most of our day in a seated position. What does this have to do with fitness, you ask? Well, as you may already be aware, sitting at a desk for extended periods of time can wreak havoc on your body. What does it do? Well, for starters, it can contribute to what we in the industry call "upper crossed syndrome," which is basically a fancy term for protracted (slumping) shoulders, tight chest, upper trapezius/sternocleidomastoid (aka your neck)/anterior shoulder muscles, and forward head carriage. Quite often, this can lead to excessive neck tension and headaches. Not fun. Spending too much time in a seated position can also lead to a lack of proper lumbar curve, due to this upper crossed "cascade" of issues. Add to this the fact that one's hips can become very tight, thus leading to a lack of mobility and decreased hip/glute function. In a nutshell, the body is put under a tremendous amount of stress due to gravity itself, and the seated position that most of us adhere to more often than not just exacerbates the problem. If you exercise, kudos to you! If you don't, DO! Even simple exercises such as the ones I outline in this article are better than none at all! Everyone should add some mobility work to their routine if they want to stay as pain- and injury-free as possible!

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• dowel rod
• stability ball
• yoga mat

1. 
    
   STARTING POSITION

   WALL SLIDES - stand with back against the wall and bring feet forward a bit, so that you're able to keep core engaged and mid/upper back pressed against wall. Raise arms overhead and turn your hands so palms face eachother. Press your arms against the wall as you "drag" them down, making a "goalpost" position. Exhale as you slide your arms down the wall. You will feel the muscles of your shoulder blades working. Perform 10 reps.

2. 
    
   "BOTTOM" POSITION OF A PROPER SQUAT

   OVERHEAD SQUATS - hold a dowel rod (or similar object) with an overhand wide grip, and raise it overhead. Keep shoulder blades pulled down and back so that you don't tense up your neck. Assume a stance slightly wider than shoulder-width, with toes straight ahead. Pretend you are sitting back into a chair as you drop your hips to squat. Keep your heels on the ground and don't put your weight on your toes. One of the keys to proper squatting is hip/glute mobility. If you are unable to squat to a level where your thighs are parallel to the ground, work within your range of motion for now. Exhale when you stand up from each squat. Perform 10 reps.

3. 
    
   BEGINNING A COUNTERCLOCKWISE CIRCLE

   BALL WALL CIRCLES - place a stability ball against the wall at chest level, and press your forearms into it. Keep knees slightly bent and abs braced. Exhale as you make a circle with the ball, and inhale as you are returning to starting position. Peform repetitions in clockwise and counterclockwise directions.Perform five reps clockwise and five reps counterclockwise.

4. 
    
   END POSITION

   QUADRUPED ARM & LEG RAISE - get on all fours, with hands under shoulders and knees under hips. Make sure you are keeping your spine "neutral" (neither "sagging" or "rounding" your back). Slide your right hand forward, then raise arm from the shoulder with thumb of right hand up. At the same time, raise left leg from the hip, squeezing glutes as you exhale. Hold this position for five seconds, then return to start. Perform five to ten repetitions per side.

5. 
    

   SIDE-LYING HIP HINGE & RAISE - unlike shown in picture, lay against the wall with the soles of your shoes flat against it, as well as your back. Your hips should be stacked on top of one another, with your head resting on your right arm. Brace your abs to prevent unnecessary movement. Keeping the insteps of your shoes together (like a hinge), raise your left leg (moving just from the hip, squeezing your glutes). Hold this position 5 sec, then raise leg, keeping knee at 90 degrees, to a point where knee is stacked over hip. Squeeze your glutes, and try to press your leg against the wall (don't be alarmed if it won’t go back all the way, and it’s gonna burn)! Hold this position 5 sec, then return to position in 2nd picture, then to starting position in a controlled manner. Perform five to ten repetitions per side.

6. 
    

   MARCHING BRIDGE - lay on your back with feet flat on floor and knees bent. Press through your heels as you exhale, bringing hips off floor and creating a straight line from knees to shoulders. From this position, move from right hip to raise right foot off floor. Keep knee at 90 degrees and don't drop your hips. Hold this position for a count of two, then bring foot back down. Repeat with left side, then lower back to starting position (hips on floor). This is one rep! Perform five to ten repetitions per side.

Tips & Warnings

• KEEP ABS "BRACED" THROUGHOUT WORKOUT! Imagine someone is about to punch you in the stomach. Get used to this sensation! You should be able to maintain proper breathing during each exercise while keeping abs braced.
• Exercise at your own risk.
• Author assumes no responsibility for injuries as a result of this program.
• Consult a physician prior to beginning any exercise program.
• If you feel dizzy or short of breath, stop!

[RENorton]

on 10/8/2008 Excellent article. Thanks for the tips!

[hollyhon]

on 10/6/2008 All exercises listed in this article are simple, yet very effective! Since Sarah started doing my workout program, I've noticed results in my attitude (more energetic!), posture & most importantly - my figure!! Thanks for all the great, helpful hints also!