"Casual Friday"

 To this point in time I've been a personal trainer for 12 years. In those 12 years I've worked with countless people who have had desk/sedentary jobs that have been vastly different as people but they all have had a few things in common. When I show them things they could do at work to help negate the sitting and just feel better the same thing gets said in a lot of different ways.

• "That never occurred to me."
• "I would never think to do that."
• "I always forget about it."

As a society the majority of people sit WAY to much.

• Driving to work.
• All day at work.
• Driving home.
• Sitting once home again because they're tired from working all day.

What can I do today to help feel better?

1. Find ways throughout the day to get up and move and help alleviate the pain and stress you get from sitting to long.

2. If at all possible get a standing desk or a stability ball to sit on to get you more upright.

3. Make it a point to get up as much as possible even if it's to do the smallest thing and not the exercises I have outlined below.

Be sure to check out the video below that will show you 3 things you should be doing everyday ESPECIALLY if you sit for work! After the video below that I have each exercise shown broken down in still images. 

Help me achieve my goal of empowering as many people as possible!
You can do this by sharing this with your
FRIENDS, FAMILY and CO-WORKERS! 

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3 Simple Things You Can Do TODAY At Work!

If I can do this in a long sleeve button up shirt and jeans you can do this in work attire too! ​

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1. Place your hands on the wall. Allow enough space for your knee to not hit the wall.

2. Drive hips forward while you tilt the top of your pelvis backwards.

3. Squeeze your butt on your rear leg while pulling your torso backwards.

4. Try to do at least 20.

1. With both hands on the wall  at shoulder height keep your chin tucked and try to drive your chest to the floor. 

2. Goal is to feel it in your mid back/thoracic spine.

3. You can either hold this for time, or briefly pause there moving in and out for reps. 
4. Hold at least 30 seconds.

1. Stand as close to the wall facing away as you feel comfortable trying.

2.  Bring your head back and bring both hands to the wall. You can either pause for a brief moment and press yourself back up, or continue walking down the wall to where you feel comfortable. Finish the rep by walking back up and standing up straight.

3. Keep looking back the whole time, avoid tucking your chin. This will make you fall backwards.

4. Aim to complete at least 10 reps or work up to 10.