The PERFECT Mobility Routine to FIX YOUR SIT (3 Min/Day)
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- Опубліковано 30 вер 2024
- Body feeling stiff and you've noticed you've developed poor posture? If you sit most of the day, then these are some of the things you'll experience. But you can fix that in just 3 minutes a day, with a mobility routine that consists of 3 simple mobility exercises that’ll work on the most problematic areas, including shoulder mobility and hip mobility.
Grab your free PDF copy of the mobility workout:
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Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
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Before getting into the mobility workout, let’s start by looking at a pretty crazy study. Researchers split participants into 3 different groups: a control group and 2 test groups. The control group sat and did nothing. With the test groups, the researchers used a neuromuscular electrical stimulator to send 17 electrical currents into their back muscles at regular intervals. One group received a low-level current, while the other group received a high-amplitude current that caused their back muscles to contract. What did they find?
For the high-amplitude group (those whose muscles contracted from the current) the stiffness in their backs almost completely reversed. So, what does this mean for you and I? You simply need to start moving the joints and contracting the muscles you don’t use when you’re sitting all day. That said, I know how hard it can be to stick to a mobility routine consistently.
That’s why my team and I have worked together to find the 3 mobility exercises that focus on the most problematic of areas.
The first exercise is great for improving shoulder mobility and rounded shoulders. It’s called the wall clock. Stand sideways with your fingertips touching the wall and your thumb pointing down. Engage your core and, without arching your back, slowly draw your palm in a big semi-circle forward and up the wall. Then, complete the circle by moving your arm back and down the wall, letting your shoulder blade move back and down as your arm travels behind you. Reverse the circle to get back to the starting position and spend about 30 seconds on each side.
Now, let’s focus on the back and neck with the cat cow. Start on your hands and knees, with your hands directly under the outer edges of your shoulders. Then, spin your elbows towards your thighs to engage your lats. Inhale, as you gently lift your tailbone towards the ceiling and reach your chest forward, through your biceps, to stretch your abs. Squeeze your shoulder blades together as you lift your chin and head up. Then, you’ll wanna go in the other direction. Exhale, and imagine there was a rope, pulling your mid-back up towards the ceiling, and rounding your spine. As you do this, push the floor away to open up your shoulder blades. Then, use your neck muscles tuck your chin by looking towards your knees. Do this for about 30 seconds, then for the next 30 seconds, some back to a neutral position and turn and look towards your left foot to stretch the muscles on the right side of your lower back and rib cage, then return to center. After, same on the other side. Turn and look at your right foot.
Finally, the perfect 3-minute mobility routine wouldn’t be complete without a hip mobility focused exercise. Exercise 3 does exactly that. We’ll start at a Level 1 version and then build up to Level 3, which is the most effective variation.
Level 1:
Sit on the floor and bend one leg in front of your body at around a 90° angle and then do the same with the back one. Then, sit up and tall and try to position your shoulders square to the front of your shin. Keep your spine tall and exhale as you reach your chest forward, hingeing over your front leg until you feel a deep stretch on the outside of your front leg’s hip or glute area. Inhale, as you come back to the starting position and exhale, as you get into your next rep. For Level 1, do 30 seconds on each side, trying to get deeper into the stretch with each rep.
Level 2:
Maintain that same 90 degree leg position, but this time, as you lean forward, push your front shin down into the ground and lift your hips up to get your torso upright. Then, reverse this by lowering as slowly as you can, while leaning forward. Again, aim to do 30 seconds on each side.
Level 3:
In this case, you’ll repeat what we did in Level 2 but, instead of sticking to just one side at a time, for a deeper stretch in your groin and hip flexors, “windshield wiper” your knees directly over to the other side on the way down, and repeat this motion back and forth.
To help you stay upright, reach your arms out in front of you and engage your core during the transition. Again you can use your hands for support here if you need it.
I am going to follow it for next 7 days and I reedit my comment. Today is 13 th of August,2024 I will come at 20 th of August wish me best of luck by liking my comment and the video.
I have completed the whole exercise schedule for 7 days and I feel after completing 16 hours of study it is not that much helpful but exercise 2 is the most effective exercise for me .
So come my final statement simple stretching is enough. If you want to try this I only recommend exercise 2 else you can do simple stretching. Drop a heart if you feel my hardwork.🦚
Good luck
ultimateesports866-kun, ganbatte \(>_
Waiting for ur response bro
Update !
@@Gbzissou don't interrupt
Underrated tip: remove your spine
Broo 💀
💀
thanks
now i can peacefully sleep without any pain
**in my coffin**
Plz try this then give me feedback 😂😂
Underrated tip: Stop going to school😂😮
Underrated Tip: Buy a Standing Desk
Or be a teacher for 5 minutes
Or sleep without a pillow
Or get extensive surgery
I could never just stand in front of a desk as good as it is iam sorry :/
Or train the right muscles that are important to prevent your body to get into a slouching position and do additional mobility exercises to correct your posture...Why surgery?
Wish they taught more of this in school instead of just "sit up right" or atleast teach you how to prevent it
For real. While doing these excercises I got furious... Because now I feel for real how stiff my body is. Physiotherapist taught me wrong. Teaching me wrong stuff is very exhausting if you can imagine. I'm glad to have found Jeremy
Long story short, everyone should practice yoga on a daily basis.
True words
Nah
Me watching this video, sitting like L from Death Note
Finally a person like me
Exercise 1 - 3:09
Exercise 2 - 4:36
Exercise 3 -
Level 1 6:20
Level 2 6:58
Level 3 7:33
Thank you so much!
TYSM❤❤
Gracias
people should watch full vdo lol
@@mdfarabi984use your mind
we need this in order to do it every day. we mustn't watch the full vdo every time
Love the animations, make the explanation so much clearer
Damn, so I need a wall?
walls are really expensive right now
wow, those animations are so good💪🏼💪🏼
You know our needs !!! FEW exercises fixing common issue !!! Bang for the Buck ... Thank you !
3:25
Le NEET JEE ASPIRANTS :💀🗿sitting for 10+HRS
Underrated tip: quit your desk job
Or get a standing desk. Somebody has to work the desk jobs, and some of us happen to be lifters too
Your channel has been a god-send, god bless you.
Please video on flat feet..
Thank you🙌🏼
Flat feet are often misunderstood. It's not the shape of the foot that truly matters, but how well it functions. Many people with flat feet live without pain or mobility issues. The key is to focus on strengthening the muscles in your feet and legs, improving mobility, and supporting natural movement patterns. Transitioning to minimalist shoes and going barefoot can help your feet regain their natural strength and flexibility. By allowing your feet to move as nature intended, you enhance their ability to support your body effectively. Remember, healthy feet are strong, mobile, and functional, regardless of their shape.
Number 1 is having shoes that don't cramp your toes. Almost every modern shoe does so. Some barebarics are currently on sale, which are one of the few that don't look ugly, unfortunately they are expensive
4:59 got me so bad 😭😭😭
Thank you for the Video☺️
3:10 1. wall-clock
4:36 2. Back dorsal/ventral
5:32 Back lateral
6:12 3. Hip
I love the anatomy editing you did
Wonderful animations. More importantly, thank you for the exercises 💪
man the graphics on this are incredibly helpful they add so much to the video. thank you 🙏
Jeremy would you recommend doing these exercises next to normal strength training (just like your full body workout), or is this program more for people who don't work out?
And you do have like 6-7 videos about posture so far, is anyone better than the other or is it just about bringing new exercises?
Thanks a lot!
Hi Jeremy, really love your content. This is really helpful. You know what would also be fantastic? In the spirit of the series you did on full body or split workouts to target EVERY single muscle, maybe one for mobility and flexibility? I know the needs of every person are different, but mobility/flexibility routines are all over the place and it's hard to make head from tails with so much information.
Thanks Jeremy for sharing these exercises. I love the animations and graphics that show how the body is actually working.
The editing is top notch, i always was great but you guys are improving every video
I invented two of these moves on my own by chance. They help a lot. Thank you
When can we expect results?
UPDATE: I have been doing this for a month or so(once a day) it actually works I have almost completely rotated my shoulder blade and now I dont have rounded shoulders , I also gained a inch in Height.
But my anterior pelvic tilt is looking the same any tips?
Ps: I also slightly fixed my forward head posture
Within a month or so
Planks are also an exercise that can help improve posture by strengthening the core muscles. By holding a plank position, you engage core muscles such as the abs, obliques, and lower back. Hence, a stronger core provides better support for the spine and helps maintain proper alignment during daily activities. Improved core strength can also reduce the likelihood of slouching or leaning forward, which are common contributors to poor posture.
The looking to left and right foot during the cat cow is so underrated!
Here from Brazil, I love your videos! Thanks a lot!👏
Parabéns pelo interesse em saúde
Brasil mencionado 🗣️📣🔥
Thanks so much for the video! I'm a 15 year old gamer and I've been experiencing back pain and posture problems and as I decided to start training for muscle mass, since I have very low fat but also very weak muscles, I wanted to do something about my posture too
Nah the second one gay asf
While daily mobility exercises can improve flexibility and reduce discomfort from prolonged sitting, the notion that "poor posture" and stiffness can be reversed in just 3 minutes a day is misleading. Posture and mobility issues typically stem from a combination of prolonged sedentary habits, muscular imbalances, and other lifestyle factors. A comprehensive approach involving regular physical activity, ergonomic adjustments, and consistent, varied exercise routines is essential for long-term benefits. Short routines can complement this but are insufficient on their own. Additionally, improving posture and mobility requires time and patience, not quick fixes. Proper guidance from qualified professionals is crucial to address individual needs effectively.
Love this channel - fixed my gym form. And these stretches definitely helped my day to day office health
How much of a difference did it make?
Trying to watch video sitting straight 😂😂
I worked in an ambulance control room doing 12-hour shifts (sitting). I saw colleagues stay in their chairs all day, even during breaks, and only move their fat a***s to go to the toilet or get their next unhealthy snack. Watching them really reinforced my desire to move and stay healthy, as I never ever want to end up like them.
You're kind of an asshole, aren't you?
Just went to a motorcycle race over the wrekend and was tlaking yo the EMT crew while getting some lunch.
Super nice people but unfortunatley they were THE most out of shape people at the event.
Being required to just wait around incase they are needed makes it easy to juat sit in the truck in the AC.
Doing this everyday starting from today. I'll keep it updated aswell
How is it going?
How’s it going
@@Mal-g2y Its going well. I don't know if I'm actually noticing changes though. But overall I can sit straight and my back feel better.
and now, how’s it going?
@AhmedHuzain how's it going ?
Can you do a scientific leg video with Betty because I don’t know how to train legs
The science is supposed to be my favorite thing about Jeremy's vids, but the "squeezing balloon" stretching sound effect had me lol'ing! The worrisome thing is that's what my body sounds like sometimes...
Can someone rate my workout, I'm kinda a beginner, been gathering info around and came out to:
1.Sunday....byceps+back+forarms
2.Monday....triceps+chest+shoulders
3.Tuesday....REST....SWIMMING....(cardio)
4.Wednesday....byceps+back+forarms
5.Thursday....triceps+chest+shoulders
6.Friday....REST...SWIMMING(cardio)
7.Saturday....Legs
-Abs: every other day
.while aiming for 18sets per muscle group per week(9 sets a muscle group each session, 3 exercises 3 sets each)
great video and great animations love it
Hey Jeremy, can these exercises help me recover from or improve my cervical and trapezius pain? I sit for 7 to 10 hours a day because of work.
Sitting isn’t the problem, sitting in a chair is the problem.. do what we evolved to do and sit on the floor, without the support you have to actually use your muscles to hold yourself up as well as improving mobility in basically every way
Thanks for the awesome video! The only thing that confuses is me is that you already released three such videos. Do the routines improve from video to video, or what is the rationale behind these updates?
Usually, you wanna watch the latest ones as the latest videos are supplemented by the latest research.
Don't get me wrong.. But don't put such wrong showings in your title card, many see it from outside n get it wrong...like... EVEN YOU KNOW THAT OUR SPINE ISN'T MEANT TO BE STRAIGHT, IT HAS A LITTLE CURVED NATURE
Im going to do this every day for the next two weeks, im going to give updates
But when I walked straight, my chest pomps out and I'm walking like Arnold while Im 170 pounds...
It feels a bit too overconfident.
Samjh nhi aarha h kya kerhe ho bro
😂i was doing these exercises at library
Do yoga everyday and you won't have to worry about physical fitness ever.
For muscle building go to the gym.
Fun fact: I felt like i am in heaven after one of these "workouts" i should call them streches
Bro audio hindi me video banaya karo 😊
Can we tone down these under-the-skin muscle views? They’re really unsettling and just distracting when you’re demonstrating exercises.
I won't lie, all this exercise was easy until you realize that you have to keep your back straight, and that's were the torture began. But I would try this later.
Wo this is a very excellent and brilliant video bro telling about this perfect mobility routine to fix our sitting and keep it up and keep up the great work as always and take care
Keep smiling always
There is some problems with this Exercises first people who have low movement and always seat behind desk normally they are over weight like me so exercise number 3 is hard for them second people are in offices with work dresses can't easily do exercise number 2 and 3 in work place but number one was perfect even for office
All of these excercise is easier for me and i dont get any strech from them ( I do 15 mins of strech everyday) but my posture is still so bad idk what to da :(
Perfect timing! This popped up while searching for mobility exercises. Lol
Felt I was watching Attack on Titan at times
Omg, such a useful video! Do you know if you can make a video related to teen muscle building?
wait so you're telling me all i need to do is electroexecute myself without any effort put in at all? where do i get ones of those... *opens amazon*
Im watching this because i had a spinal fusion in the lumbar area and its hard for me to exercise and i dont move much.
What about yoga? Your second exercise has its own name in yoga called cow pose is it?
Is there any alternative to wall clock because I don't have the room for that but other 2 r fine
Bro plz add hindi language
What I got from this video is that I have to ask for the electric chair at work.
No, wait a second.
Already feel tired watching this video lol
Content creator: Hi, i dont have cancer, so i can heal it. Hf with ur money u joke
Thank you from india🇮🇳🇮🇳🇮🇳🇮🇳
my back is wrecked because I won't go into doggystyle mode :(
i have to ask WHY DA FAK Y ARE SO BEAUTYfull
]
Simple and beyond effective. Thanks!
How tired I am of this "In just 3 minutes a day!", yeah
You wake up, you sit at the table and eat
Going to work, sitting in a car/bus
You came to work, you're sitting
You're driving from work, you're sitting
You came home, you're having dinner, you're sitting
AND JUST 3 MINUTES OF EXERCISE WILL MAKE YOUR SPINE PERFECT!
sheesh man thats alot of talking
lol 😂
I need quick answer.
I am currently 13% bodyfat tying to get to 11-12%.
I am planning to start lean bulkjng after that.
So should I lean bulk 500kcal 3×lift days and maintain 4×rest days.
Or should I eat 200-300kcal everyday?
Bro i just needed some exercises, but the video 90% talking :(
Make Exercises Video Separatly!
I work with people with injury's. People don't give a fuck about the importance of posture.
People seem to be all to focused on their end goal and not how the body achieved this. Or of their body can actually move well enough to achieve this. Say hello to long term injuries.
Really helpful and so is the PDF. Thanks so much. I'm a YT subscriber - you were recommended to me by my son.
This explains why I have more trouble standing/leaning in place at a register than I do walking for the same 9 hours.
TOP QUALITY CONTENT
Even better tip. Buy a standing desk and a walking pad so you can walk & work. Of course this tip applies only when you can afford it and have enough space.
I do that for years ..my lower back is stiff af and in gonna curve when I do rdl ..I am 25 yo right now and just started working out fixing my posture etc its pain in the ass should have done that 10 years ago
I am probably the most out of shape skinny person, lol. I try my best these days, but I spent over 20yrs of my 30yr lifespan sitting at a PC gaming all day if I wasn't at school/work. When sitting with hips at 90°, my legs can only extend about 100° open and when I try to stand and touch my toes, my hips go from 180° to 160° before my back starts bending, it's so bad. I've been trying to stretch for a long time, but every day it's like it's back to the beginning. :x
7:09 am I the only one who cannot do this without the hands assisting??
Same 😅
Just so you know, my Asian mom likes this video. Lol
Dude im being serious i was searching for these typa things but never found something legit.. hopefully it will work
** NOTE : our spine is meant to b curved for some damn specific reasons...plz don't try to make it straight 😢 **
Have anyone tried, could you share me the results?
I lost weight so much but my hands became thin first.Now I am skinny😢.Can I gain my arms back withouth gaining fat again in other areas?
Yes.But I would rather regain lean muscle than fat in my arms.(this is a suggestion)
@@theunskruger3929yeah,that is better.Do you know how to friend?since I am a student still I cant go to a gym.Any home workout withouth equipments?
@@Shenal_Nimsara I do not go to gym aswell. I spare my money to buy me weights and I also made my own equipment.All I can say is work hard.Ask GOD for strength. Because you won't gain anything from just seeing what you don't have .Rather just do something with what you've got ,shutup your regrets and do.(All is said with the most respect)And I am also a student. This is what I learnt myself.I hope this will be useful
Perfect. I am frozen with this job.
Thanks bro I m age 17 my height increase 1 inches by this excercise and now I m 5,8 💪🏻
Can you tell which exercise as I also want to increase my height?😢
What video is he talking about at 8:13
There is nothing there lol
And there's the prov that school shouldn't make you sit for 5 hours, 5 days of the week, almost every day of every year of the development age of people 👍
I’m so cooked that I can’t breathe properly when I sit straight. I need to slouch a bit for comfortably breathing.
Hot damn the graphics on this are amazing!
Damn, this 3D muscle model... Got some cake
I trust only you! Tomorrow first day of these 🎉
I'm 55 and never had a sit-down job yet if I sit more than 10 minutes my back locks up
I think this is for completely sedentary people. Because a normal resistance training routine will do everything these exercises do but infinitely better.
DUDE, Jeremy literally ripping of his skin to give us better demo! 😂😂