No i’m not talking about you (or maybe I am….), the ‘couch‘ part in the title will all come to light as we dissect our way through today’s post. Plus, it will tie in nicely with all of us that do prefer to spend a little longer than we should do on the sofa, staring into the goggle box.
With more and more of us working in offices now days, and nailed down to our chairs, it’s no wonder that as a species, we are regressing from our natural hunter gatherer, mobile, walking, running & jumping, Lamborghini like, ingenious engineering. To a slightly over-weight, burnt-out, crumpled old banger, that needs a little push to get up from the chair it’s been glued to.
Yes, technologically speaking, we are GODS, but from a vessel that has been designed for movement, we are running ‘USAIN BOLT‘ speed, backwards into old age by the time we are in our 40’s.
We all need to work, this is of course an obvious standpoint that we simply can’t change (well most of us anyway). What we can do on the other hand, is counter-act all of the bad stuff that we have been doing during the day, by spending a little bit of our TV time, ungluing the poor positions that we spend most of the day stuck in:
Stretching for most people is either really boring, time consuming, or simply something that no one thinks about. The biggest excuse that everyone will make is ‘I just don’t have the time to do it‘, well, if you have 20 minutes, an hour, sat in front of your 60″ HD, wide screen, then you have all the time in the world to use this drill.
Take away points:
- This needs to be a daily practice if you are going to make any difference
- Use a couch, chair, wall, step, partner, whatever is available, this can be done anywhere (even on a plane!)
- Get your back leg/down knee, as close to your support, as comfortably possible
- Make sure you can squeeze the glute (bum cheek) is this position, if not, move further away until you can
- Make sure core is engaged at all times to protect your lower back
- Squeeze and hold the glute for 2-3 seconds, then relax for 2-3 seconds
- Repeat the above, anywhere from 30-50 times, or 2-3 minutes per side
- Keep an eye on your ROM (range of motion) to see if it improves
When performing this stretch, it should feel a little out of your comfort zone, but it SHOULDN’T be painful. If it is, chances are that you’re doing more harm than good, so use caution when executing this drill.
One last thing to take into account, and something that I have mentioned many times before. If you are spending numerous hours every day of your life stuck in these poor positions, and then only spending as little as 5-10 minutes, once or twice per week, isn’t going to solve the problem. You need to be constantly undoing all of nastiness that your body has been exposed to throughout the day. Set a reminder in your phone for a time you know you’ll be at home, and then get to it. Give it a week or two, and before you know it, you won’t even have to think about doing it.
(One small change at a time will make a huge difference)
Keep training hard, keep moving well, and let’s stay fit & healthy for a very long time to come!!