teens should be learning this sort of content in physical education, i hope they are, i know i did not in louisiana! correcting bad posture is so basic that left unchecked creates and exacerbates many fundamental problems that makes life way more difficult than it needs to be, thank you for sharing your routines MTG.
Love this! Sometimes I forget to do these. I don't sit much and especially not for work, but I always feel better when I do these . Thanks for the reminder!💞
Thank you! This is very simplistic and approachable. I’m going to set up a schedule to incorporate theses stretches daily. Always grateful for the content you share on this channel!
With most of my life having sit-down jobs, video games and a lot of media consumption otherwise I've been struggling with moderate to severe sciatica for a few months, started up a mobility routine and got a new (though still at a desk) job and have noticed so much improvements so quickly! I have taken movements from you and a few others and the changes it has already made is spectacular! Thank you for talking about how often and how many sets, when I started I'm not sure if I push my range of motion too much, but the following day I would really ache and it was something no one has talked about, being weak in so many areas really worked spots I haven't really used in far too long. Even my disc golf game has already really improved, getting me similar to where I was 8 years ago! I understand why people say fitness is a journey, it really is steps at a time and regular effort, but it is so worth it.
I work as a bus driver. Can be sitting for up to five hours without a break, often two or three hours. Two of these exercises I knew and the other two are new to me. One exercise that is also great for stretching out the spine is to hang from an overhead railing by your hands. I hang until I loose my grip (1 - 2 minutes) and thats plenty. I do this exercise in the bus when I get a chance in between trips and it really helps. Thanks for your video!
Fantastic. I’m in the middle of a migraine because I have so much muscle tension from a sedentary lifestyle & doing these while sick is helping me to feel better & lessen the headache. Thank you so much.
I used to get headaches weekly. Please try shoulder shrugs hold the upward motion high and for a second or two then bring them slowly down. Repeat as needed. If you have sore rhomboids they can cause headaches too, to fix that do a chin tuck and at same time bring your head down and tuck it into your chest. Hold your head down and tucked for 30 seconds, if you are doing it right you will feel stretch in back of neck and down upper back through the rhomboids, do that 1 or 2 times a day. If you do these, you should start to see your headaches go away over time. For me I would get a pain in my upper neck and that would be a sign of a headache coming now I can do the shoulder shrugs and prevent the headache from coming on. I hope you feel better.
Just tried this, going through the stretches quickly while you explained (just so that I can remember what to do) and I am already feeling so much better, thank you! ❤ And omg I'm sending love to the kitty, it was so cute to see you giving the sweetheart some love. 😺
big help, i will try these. I work 911 and sitting for the past 10 years has really done a number on my health. I always feel a bit tight and some muscle is always getting "pulled" or feels off whether it be my back, neck or shoulders.
That spinal extension is perfect for those with lower back problems …not just old folks, but young bucks who suddenly forget they’re not 18 anymore and pull a muscle/tendon in their lower back. I felt something go ‘twang’ like a snapping elastic band in my lower back when I leant over to get something out of a drawer and sneezed at the same time….😂😂😂 still can’t get over the hilarious situation but damn I was in pain. Literally couldn’t do anything, even something as small as turning my head to look sideways was painful. Only relief I got was laying flat on the ground. Doctor examined me and gave me some exercises to do, one of which was the spinal extension. I now try and do this and other stretches often….thing is, I used to do it before and after training when younger (15- 25) but as one gets older the laziness kicks in. After a stressful day at work (whether at a desk, behind the wheel, in customer services, hospital, education) all one wants to do is go home and relax. Problem is that’s the worst thing to do as we don’t stretch out…so for any young folks reading this/watching this video - do the stretches regularly as you get older. Don’t stop…trust me when you get to your late 40s, you’re body will thank you for it. 🙏
Hidden tip Ryan gave us at 3:30: Sleeping is always important to repair damaged tissues and heal ourselves, so it's a good idea to get profit of that moment by taking a small nap. Ryan, in case we can't do the stretching, would be standing up and walking another choice? How many times should we stand and walk on that case? Thank you so much for all your videos, I've been a bit off from them, I hope I can catch up.
Brilliant video, many thanks. Incidentally, will I still be able to perform the Swiss ball stretch without a cat ? My old cat (lasted 21 years), used to do exactly the same thing when I was trying to stretch. Thanks again
It's so interesting that you were a software engineer. I'm a computational biologist, and I'm interested to know why you moved toward fitness and how you think being a software engineer had affected your health. It would be nice if you could make a video about it.
This is awesome. I've been at a desk job for 10 years now and my health has been declining steadily with my back pain getting worse. Do you have a video of a regular stretching routine you do from beginner to expert? If not that might be a good video as a suggestion.
Glad you liked the video! I‘ve made some sporadic videos on stretching, but I’m actually planning out a whole stretching and mobility series, so stay tuned for that. It’ll take me some time to get all the videos made and posted, but it’ll be an in-depth playlist and worth the wait! Hopefully should have that done by end of July.
Buy a pull up bar, it is THE best return on investment you can imagine. Costs $20 max, the effort to reward ratio is great and the time cost is next to nothing ... Just doing dead hangs can make a huge dif to people, and no one can hang for that long ... so am sure you can spare 30 seconds a day? Then if pull ups are too hard, do negative ones ... jump up and descend as slowly as possible and after a week or so you should be able to do them. Am 48 and got back to 10 pretty quickly, then once you're there can use harder form or weighted .... even when you're doing set of 10, it still only takes a minute, literally. and all still on that $20 bit of kit!
I can give you great tips if you want since I have been battling postural issues all my life and had went from manual labor jobs to now desk jobs and I know first hand how hard both of those can be on the body. People who think doing manual labor vs desk jobs is so much better obviously never did manual labor because it heavily depends on what type of labor it is and almost everyone I worked with had back or knee issues. So dont think your desk job is the issue you can fix all your problems with few lifestyle adjustments.
@@PasqualItizzzor even better Buy Rings (hard to set up than pullup bar tho) But They can literally be used for any muscle Group and include a Balance element in exercises.
This is why I like doing yoga, it basically stretches the whole body and includes several of these moves (MacKenzie pressup is similar to Cobra Pose in yoga)
Thank you for sharing such a phenomenal video. It has proven to be precisely what I required- concise, uncomplicated, and exceptionally elucidated. It brings me immense pleasure to divulge that I have already implemented some of the invaluable pointers you provided, and have witnessed first-hand their remarkable efficacy. Such an affirmation instills unwavering faith in the potential of the exercises you have encouraged, and I harbour no reservations about their profound effectiveness.
Now THIS is an important video. God bless you, pal. I worked as software developer for under 2 years and a half and my back became unbearable until I knew Yoga. P.S.: Tai chi also helps
i should've done this sooner i'm started working as an artist 1 year ago (almost 2 year) i'm still new but my body is already hurting lol not even 30 yet, ty so much, gotta do this everyday before start working
Hi Ryan, thank you so much! My body is just feeling awful and like I’m aging every week. Could you do a similar series for strength exercises? I feel like my middle region is absent. Constantly stiff back and sides. ❤
Doing water transfer for fracs and sit for 14-18hrs a day in work truck, not like previous pumping job when i would run up an down oil tanks and water tank gettin a workout in, gotta try these cuz it definitely takes a toll on your back.
I’ll give these a go. I sit for work 12-20 hours per day - and unless I’m sleeping, I’m sitting most of my non working hours, too. I get it.. I sit too much. Anyways.. hopefully these will help release some of the tension and stiffness of my body.
Thanks! You mean clear of acne? I went vegan 13 years ago. Best choice I made for my skin. In terms of complexion, I try my best to consume raw carrots and some greens each day, although that doesn’t *always* happen, but most days it does. I find that raw fruits and veggies in general are great for our skin, but the chlorophyll in greens and beta carotene from orange/red/yellow vegetables are especially helpful.
Great video, can you make the same type of video for standing all day? Many of us have jobs like cook, bartender, in my casr massage therapist or other jobs like barber....people who work in manufactors labor and stand all day by the machines. It's insane how tight one can get in the harmstrings and lower Back after 9-12 hours shifts .. Another professiona I just realized are for example OP-Aissistens...they need to stand all day on the Table tensed. Or my bakers who stand in the work place from 3:00AM until Lunch nonstop. This is an open field for video ideas both sitting only or standing only jobs...we need different approach to stretching and exercises...different inbalances in my opinion
is there any more benefit/any difference between doing this before work in the mornings? or should I aim to do this after work in the afternoons to “undo” the bulk of my sitting in the day?
Both times are fine. If you do it in the morning before work you’ll be undoing yesterday’s sitting (and the stiffness from sleeping all night) and it’ll line you up for a limber work day. If you do it in the evenings you’ll be undoing the sitting of the current day. In both cases you’re gradually reversing your history of desk work as long as you’re consistent.
Hi thank you so much for this video ❤. I have a question pleasee When I rotate my shoulders backwards I can hear a sound like a crunching. It’s happening since i started working 8hours sitting in front the computer. What can I do? 😢
Aaaw I really appreciate that you didn't ignore the cat for the sake of the video and gave them a little pat. ☺
My cat literally walked around me while I was watching and doing these stretches, too! 😹
2-3 sets @30 seconds of:
1. Half-kneeling / Hip flexor
2. Doorway pectorals
3. Table laterals
4. Spinal extension (McKenzie press-up)
Do u have to relax ur body when ur in the strech or tighten ur muscles ????
Relax your body into the stretch while taking deep breaths
As a postie driving a three wheel electric vehicle in a sitting position for up to 6 hours a day, I’ll be doing these stretches daily 👍🏻
What's the vihicle?ricksha?
I sit 6 hours at school + 2-4 hours preparing for finals and doing homework 🤡
teens should be learning this sort of content in physical education, i hope they are, i know i did not in louisiana! correcting bad posture is so basic that left unchecked creates and exacerbates many fundamental problems that makes life way more difficult than it needs to be, thank you for sharing your routines MTG.
It depends on the school, but in TN Gym is pretty much a free period with readings sometimes or light exercise.
Love this! Sometimes I forget to do these. I don't sit much and especially not for work, but I always feel better when I do these . Thanks for the reminder!💞
Thank you! This is very simplistic and approachable. I’m going to set up a schedule to incorporate theses stretches daily. Always grateful for the content you share on this channel!
With most of my life having sit-down jobs, video games and a lot of media consumption otherwise I've been struggling with moderate to severe sciatica for a few months, started up a mobility routine and got a new (though still at a desk) job and have noticed so much improvements so quickly!
I have taken movements from you and a few others and the changes it has already made is spectacular!
Thank you for talking about how often and how many sets, when I started I'm not sure if I push my range of motion too much, but the following day I would really ache and it was something no one has talked about, being weak in so many areas really worked spots I haven't really used in far too long.
Even my disc golf game has already really improved, getting me similar to where I was 8 years ago! I understand why people say fitness is a journey, it really is steps at a time and regular effort, but it is so worth it.
Can you pls share your routine?
Ive been doing the hip flexor stretch daily for about 3-4 weeks. It has definitely helped my hips and even reduced lower back pain.
I work as a bus driver. Can be sitting for up to five hours without a break, often two or three hours. Two of these exercises I knew and the other two are new to me. One exercise that is also great for stretching out the spine is to hang from an overhead railing by your hands. I hang until I loose my grip (1 - 2 minutes) and thats plenty. I do this exercise in the bus when I get a chance in between trips and it really helps. Thanks for your video!
After watching hundreds video of yoga/stretching for back pain,l and sciatica pain, this video is definitely among top 3% most helpful.
Thank you!
Fantastic. I’m in the middle of a migraine because I have so much muscle tension from a sedentary lifestyle & doing these while sick is helping me to feel better & lessen the headache. Thank you so much.
I used to get headaches weekly. Please try shoulder shrugs hold the upward motion high and for a second or two then bring them slowly down. Repeat as needed. If you have sore rhomboids they can cause headaches too, to fix that do a chin tuck and at same time bring your head down and tuck it into your chest. Hold your head down and tucked for 30 seconds, if you are doing it right you will feel stretch in back of neck and down upper back through the rhomboids, do that 1 or 2 times a day. If you do these, you should start to see your headaches go away over time. For me I would get a pain in my upper neck and that would be a sign of a headache coming now I can do the shoulder shrugs and prevent the headache from coming on. I hope you feel better.
Just tried this, going through the stretches quickly while you explained (just so that I can remember what to do) and I am already feeling so much better, thank you! ❤ And omg I'm sending love to the kitty, it was so cute to see you giving the sweetheart some love. 😺
As a programmer and frequent gamer, this video is pure gold. Thank you very much. 👏👏👏👏
Last one's Bhujangasana, it's very effective. Good video, helpful 👍
big help, i will try these. I work 911 and sitting for the past 10 years has really done a number on my health. I always feel a bit tight and some muscle is always getting "pulled" or feels off whether it be my back, neck or shoulders.
Great tips! And I love the way your cat stepped in to help 😹
I sit a lot at work.
I know these stretches will benefit me. Thus you have a fan. I'll report back how I feel.
Just tried some of these while watching and I feel amazing! In just one set!
Thank you!
And remember! It's impossible to do the last stretch without a cat! Adopt or buy a cat (yours is such a cutie)! 🐈⬛
Thank you a lot for this video! 😊
That spinal extension is perfect for those with lower back problems …not just old folks, but young bucks who suddenly forget they’re not 18 anymore and pull a muscle/tendon in their lower back. I felt something go ‘twang’ like a snapping elastic band in my lower back when I leant over to get something out of a drawer and sneezed at the same time….😂😂😂 still can’t get over the hilarious situation but damn I was in pain. Literally couldn’t do anything, even something as small as turning my head to look sideways was painful. Only relief I got was laying flat on the ground. Doctor examined me and gave me some exercises to do, one of which was the spinal extension. I now try and do this and other stretches often….thing is, I used to do it before and after training when younger (15- 25) but as one gets older the laziness kicks in. After a stressful day at work (whether at a desk, behind the wheel, in customer services, hospital, education) all one wants to do is go home and relax. Problem is that’s the worst thing to do as we don’t stretch out…so for any young folks reading this/watching this video - do the stretches regularly as you get older. Don’t stop…trust me when you get to your late 40s, you’re body will thank you for it. 🙏
Your cat is so cute 🥰 thank you for making this video throughly explaining each exercise. God bless
This is so helpful - especially the hip flexor stretch. Thank you!!
Very well explained. It's impressive how much of human physiology you have learned over the years, Ryan.
Hidden tip Ryan gave us at 3:30: Sleeping is always important to repair damaged tissues and heal ourselves, so it's a good idea to get profit of that moment by taking a small nap.
Ryan, in case we can't do the stretching, would be standing up and walking another choice? How many times should we stand and walk on that case?
Thank you so much for all your videos, I've been a bit off from them, I hope I can catch up.
Just what I needed! I started college recently and spend a lot of time sitting down, this will certainly help
Muscles just start to relax at 30 seconds so if you can hold each stretch longer. Any stretching you do that targets tight hips is well worth it
Brilliant video, many thanks. Incidentally, will I still be able to perform the Swiss ball stretch without a cat ? My old cat (lasted 21 years), used to do exactly the same thing when I was trying to stretch. Thanks again
Great advice. Simple, safe, and effective!
Good stretches. I notice that the hip flexor stretches, in particular, make my back feel amazing.
Thank you Johny.
Haven't seen you in my feed for a while. Glad you're back!
These stretches were most helpful, thank you!
It's so interesting that you were a software engineer. I'm a computational biologist, and I'm interested to know why you moved toward fitness and how you think being a software engineer had affected your health. It would be nice if you could make a video about it.
I apreciate for this cool exercisse,At least i will feel some relief after hard study session
This is awesome. I've been at a desk job for 10 years now and my health has been declining steadily with my back pain getting worse.
Do you have a video of a regular stretching routine you do from beginner to expert? If not that might be a good video as a suggestion.
Glad you liked the video! I‘ve made some sporadic videos on stretching, but I’m actually planning out a whole stretching and mobility series, so stay tuned for that. It’ll take me some time to get all the videos made and posted, but it’ll be an in-depth playlist and worth the wait! Hopefully should have that done by end of July.
Buy a pull up bar, it is THE best return on investment you can imagine. Costs $20 max, the effort to reward ratio is great and the time cost is next to nothing ...
Just doing dead hangs can make a huge dif to people, and no one can hang for that long ... so am sure you can spare 30 seconds a day?
Then if pull ups are too hard, do negative ones ... jump up and descend as slowly as possible and after a week or so you should be able to do them. Am 48 and got back to 10 pretty quickly, then once you're there can use harder form or weighted .... even when you're doing set of 10, it still only takes a minute, literally.
and all still on that $20 bit of kit!
I can give you great tips if you want since I have been battling postural issues all my life and had went from manual labor jobs to now desk jobs and I know first hand how hard both of those can be on the body. People who think doing manual labor vs desk jobs is so much better obviously never did manual labor because it heavily depends on what type of labor it is and almost everyone I worked with had back or knee issues. So dont think your desk job is the issue you can fix all your problems with few lifestyle adjustments.
@@outlander234 yes I am interested in getting the tips on how to recover my back from decades of desk job. Appreciate it.
@@PasqualItizzzor even better Buy Rings (hard to set up than pullup bar tho) But They can literally be used for any muscle Group and include a Balance element in exercises.
This man is spitting facts
Great video! Straight to the point
Great stretches here, gonna add a psoas stretch as well. Would love a recommendation for a good stretch to target the psoas!
great video! i love the cat cameo
i needed this video as a software developer whos pain has caused my brain to stop working at the level it needs to to keep a job.
excellent for seniors! Thank you
My lower back is hurting for years from driving truck, going to try this.
Thanks
Thank you for posting this, i will be doing it regularly, as i also work a job involving a lot of sitting.
I need this - thanks for sharing and for once YT actually recommended me a helpful video
As a network guy, I sit way too much during the day working from my PC. Thank you so much for this video!
This is why I like doing yoga, it basically stretches the whole body and includes several of these moves (MacKenzie pressup is similar to Cobra Pose in yoga)
Yeah, yoga is great!
Thank you so much!! I'm doing now and will update you.. I've been having problems lately.
Great stretches, amazing to feel everything opening up with the stretches
Thanks I really needed some "quick" but effective counter mesure to lots of sitting that I can do every day without losing much time!
Thank you and greetings from Germany
This is it habibi
Love your work brother. Great stretches and really nice tutorial format :)
Thank you for sharing such a phenomenal video. It has proven to be precisely what I required- concise, uncomplicated, and exceptionally elucidated. It brings me immense pleasure to divulge that I have already implemented some of the invaluable pointers you provided, and have witnessed first-hand their remarkable efficacy. Such an affirmation instills unwavering faith in the potential of the exercises you have encouraged, and I harbour no reservations about their profound effectiveness.
As a pianist and organist, my rear feels badly in need of “reinflation” after a practice session. I anticipate good things from this video.
These feel great, thanks!
Now THIS is an important video. God bless you, pal.
I worked as software developer for under 2 years and a half and my back became unbearable until I knew Yoga. P.S.: Tai chi also helps
Thank you for sharing these stretches. I will e adding them to my daily routine. 🌱💚🇨🇦
6:19 I love this video and use it daily. I must say the best part is your little kitty coming in for free pats. 😁❤
i should've done this sooner i'm started working as an artist 1 year ago (almost 2 year) i'm still new but my body is already hurting lol not even 30 yet, ty so much, gotta do this everyday before start working
Great for doing in the middle of the office...
I could sure try them at home, though!
Hi Ryan, thank you so much! My body is just feeling awful and like I’m aging every week. Could you do a similar series for strength exercises? I feel like my middle region is absent. Constantly stiff back and sides. ❤
Dudley Dursley done grown up! Great info my man 👍🏾
Doing water transfer for fracs and sit for 14-18hrs a day in work truck, not like previous pumping job when i would run up an down oil tanks and water tank gettin a workout in, gotta try these cuz it definitely takes a toll on your back.
Felt amazing, thanks :)
After 4 years of working from home. Thank you
I did this every 1 hour, just stand, stretch, and relax.
I did this Swiss ball and door stretching before I complete the video 👍✅❤️
Awesome reminders
Thank you SO much for this video!!!!
Great exercises thank you so much!!!!!👍🏻👍🏻👍🏻👍🏻
Great video but I am left wondering where the hamstring stretch is??
The kitty is a nice touch and can use a little treadmill walking !!
Useful video for people who work behind a desk
So helpfully sir thankew
tHANK YOU! i SOO APPRECIATE THIS VIDEO. i WORK AT A CALL CENTER
What is the best ergonomic chair for the back?
Fantastic video Ryan thank you so much!
I’ll give these a go. I sit for work 12-20 hours per day - and unless I’m sleeping, I’m sitting most of my non working hours, too. I get it.. I sit too much. Anyways.. hopefully these will help release some of the tension and stiffness of my body.
Thank you for sharing
These are amazing, thank you for sharing them!
I did this love it! Thxs
Left a like for the adorable kitty 😺
Thanx Man, very helpful video💪🏾😊
Would love to see some alternative exercises that can be done in a chair or standing.
Dude just casually saves me from my pain
I liked this
Especially the first one
Feels good
Thank you!!! Just what I needed. 👍
lol love the cat!
Your skin is so clear, what do you do??
Thanks! You mean clear of acne? I went vegan 13 years ago. Best choice I made for my skin. In terms of complexion, I try my best to consume raw carrots and some greens each day, although that doesn’t *always* happen, but most days it does. I find that raw fruits and veggies in general are great for our skin, but the chlorophyll in greens and beta carotene from orange/red/yellow vegetables are especially helpful.
FANTASTIC! Thanks!
Great video, can you make the same type of video for standing all day? Many of us have jobs like cook, bartender, in my casr massage therapist or other jobs like barber....people who work in manufactors labor and stand all day by the machines.
It's insane how tight one can get in the harmstrings and lower Back after 9-12 hours shifts ..
Another professiona I just realized are for example OP-Aissistens...they need to stand all day on the Table tensed.
Or my bakers who stand in the work place from 3:00AM until Lunch nonstop.
This is an open field for video ideas both sitting only or standing only jobs...we need different approach to stretching and exercises...different inbalances in my opinion
Thank you much for this.
Excellent video
Thanks a lot for sharing such valuable information... keep up the good work
thanks
Awesomeness thank you 🙏🙏🙏
is there any more benefit/any difference between doing this before work in the mornings? or should I aim to do this after work in the afternoons to “undo” the bulk of my sitting in the day?
Both times are fine. If you do it in the morning before work you’ll be undoing yesterday’s sitting (and the stiffness from sleeping all night) and it’ll line you up for a limber work day. If you do it in the evenings you’ll be undoing the sitting of the current day. In both cases you’re gradually reversing your history of desk work as long as you’re consistent.
Thanks
Hi thank you so much for this video ❤. I have a question pleasee When I rotate my shoulders backwards I can hear a sound like a crunching. It’s happening since i started working 8hours sitting in front the computer. What can I do? 😢