If you sit for more than 6 hours a day, read this:

Sitting for long periods can lead to:

· Poor posture
· Obesity & weight gain
· Neck, shoulder & low back pain
· Increased risk for depression + anxiety

and more...

Below are 6 exercises to do so you can start reversing the dangerous effects of sitting:

The McGill Big 3

This set of exercises consists of:

1. The McGill Crunch
2. Side plank holds
3. Focused & Activated Bird Dogs

They build endurance in the low back & abs while increasing core stability.

Here's how to do them:

Glute bridge holds

When our glutes are weak, we overcompensate by using the muscles in our back to stabilize our bodies.

One of the safer, more effective ways to activate & strengthen the glutes is by doing glute bridges.

Aim for 10-20 reps:

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Bar hangs

One of the most underrated exercises on the planet is hanging from a bar.

Doing this helps with posture, shoulder stability & de-compresses the spine after sitting.

If you're a beginner aim for 30 seconds.

If you're intermediate aim for 1 minute or longer.

Cat Cows

Cat cow's increases the flexibility of the neck, shoulders & spine.

During this stretch, you activate the tailbone and release tension in the neck and upper back.

Aim for 8-10 reps in each pose:

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Couch Stretch

Sitting for long periods of time tighten up the hip flexors, which can lead to back and knee pain.

The couch stretch alleviates pain in your back & knees while strengthening your glutes & core.

Hold this position for 30 seconds or longer.

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Take a walk outside

One of the most underrated ways to burn calories, improve health & relieve chronic pain is by simply walking more.

Getting 8 to 10k steps a day can help to reverse the effects of sitting for long periods.

Motion is lotion. Use it.

Sitting is the new smoking. Use these exercises to reverse the effects so you can start feeling amazing in your body.

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