PUBLISHED ON Oct, 14, 2024
Counter Sitting Moves
In today's world, it is more common than not to be sitting for the majority of your shift. This excess sitting long term causes hip, back & shoulder pain.
Today we are going over 5 moves every office worker should be doing to counter the effects of sitting.
Trap-3 Raise
The Trap-3 Raise strengthens the muscles that hold you upright. This exercise can be challenging initially, but there are easy ways to start.
Recommended Method
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Use a bench like the Hyper Pro in back extension mode to optimize your results.
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Using a back extension machine adds tension to your core, posterior chain, and Trap-3 muscles. It will maximize benefits over time.
How to:
- Adjust your Hyper Pro to 45 degrees.
- Place your feet between the dual ankle rollers on the footplate.
- Ensure your hips are comfortably supported by the pads.
- Stay fully extended at the top, and raise your arms to form a "Y" shape.
- Squeeze your shoulders back and down for better muscle engagement.
- Start with 3 sets of 12-15 reps using little or no weight.
No Bench? No Problem!
- Stand near a wall with nothing hanging on it.
- With your back facing the wall, rest against it with your legs extended in front of you.
- Hinge your body forward at a slight angle, keeping your back extended.
- Raise your hands above your head in a "Y" shape.
- Perform 3 sets of 12-15 reps with little or no weight.
Full-Range Pullover
The Full-Range Pullover is good for opening the shoulders, chest, and upper back. These areas often get tight from sitting.
Recommended Method
Use an adjustable bench like the Hyper Pro for comfort.
How to:
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Set your Hyper Pro to 20–30 degrees.
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Use a small weight, (5 to 10 pounds), or start with no weight.
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Hold the weight above your head while lying comfortably on the bench.
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Let the weight pull your arms behind your head.
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Perform 3 sets of 5 reps with a 5-second hold at the bottom.
QL Raise
The QL Raise targets deep core muscles that are often undertrained.
Recommended Method
Using a 45 degree back extension bench is going to be optimal long term since you will be able to get the best range of motion.
How to:
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Use a 45-degree back extension machine like the Hyper Pro.
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Insert your feet sideways into the ankle rollers, resting the side of your hip on the pads.
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Place the working side hand on your head, and rest the other arm at your side.
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Bend to the side until you feel a stretch along your hips and obliques.
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Return to the start.
Start with 3 sets of 8-10 reps.
45-Degree Back Extension
The 45-Degree Back Extension is key to reversing sitting's effects. It also strengthens the lower back.
Recommended method
You will need a 45 degree back extension bench. The only drawback to this movement is that you do need the specialized bench. We recommend using one that is multi-functional to get the most out of your time, space and money.
How to:
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Set the Hyper Pro to Back Extension mode.
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Place your feet between the ankle rollers, pressing against the footplate.
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Ensure your hips press into the pads.
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Hinge forward to feel a stretch in your lower back, glutes, or hamstring.
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Perform 3 sets of 12-15 reps.
Couch Stretch
The Couch Stretch eases tight hips from sitting. It stretches the quads and hip flexors.
Recommended Method
You can use a wall, couch or bench for this movement. If you have limited ankle mobility, we recommend using a bench.
How to:
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Set your Hyper Pro to Hip Thrust Mode at a comfortable height.
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Stand in front, back facing the pad, and place one foot on it.
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Bend the knee until it touches the ground.
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Feel the stretch and engage the glutes, aligning the shoulders over the hips.
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Do 2-3 rounds of 30 seconds on each side.
Conclusion
These exercises help counteract the negative effects of sitting.
- Full-Range Pullover: 3 x 5 with a 5-second hold
- Trap-3 Raise: 3 x 12-15 reps
- QL Raise: 3 x 8-10 reps
- 45-Degree Back Extension: 3 x 12-15 reps
- Couch Stretch: 2-3 sets of 30 seconds on each side
Doing these exercises daily can greatly reduce the harms of long-term sitting. To get the most out of your workouts, consider investing in the Hyper Pro. This multi-functional bench is 9 machines in one. It saves space with vertical storage, and lets you do 25+ movements.
