Strong. Lean. Fit.

The majority of modern day jobs involve a computer and a total absence of physical activity. We can thank modern technology, which limited the need for the heavy manual jobs of our nation’s past. Unfortunately, these modern advances have taken a toll on our health and well being. We are turning into a nation stricken with chronic lower back pain, horrible posture, and muscle imbalances.

What Happens When We Sit Too Much

The Cliff Notes Version:

Sitting inhibits your glutes (butt muscles) from performing optimally. You are taught how to get by without using them much. They are not engaged while sitting; the chair does the work for you. They then no longer assist you when moving and exercising, thus causing more stress to be put on your lower back and hamstrings. The glutes are one of the strongest muscles in your body, so if they are dysfunctional, other muscle groups will be negatively affected.

Your hip flexors also become extremely tight due to constantly being put in a shortened position (your legs are at 90 degrees with your torso for 8 hours a day). This prevents your lower body from reaching a full range of motion during many movements (especially running/sprinting), eventually causing pain and injury. Many hamstring pulls are due to the lack of glute involvement and tight hip flexors during sprinting (I can attest to this one!).

Chronically tight hip flexors can lead to a condition called anterior pelvic tilt, which is the literal forward tilt of your hips. Needless to say this can have disastrous consequences for lower back health and correct posture. Tight hip flexors usually coincide with tight hamstrings and inhibited glutes since they are all interrelated.

How Can We Prevent This?

1. Move more!

If you work in an office, make it a point to get up every hour of so and walk around the office. It might actually help you live longer while also getting your hip flexors out of constant flexion.

2. Activate the glutes!

Before every lower body workout, I recommend doing a few activation exercises to “awaken” proper glute function. This will ensure your body will function optimally and as injury free as possible.

The Glutes bridge, (these will surely draw odd looks from people in the gym) re-teaches your body how to squeeze and contract your glutes.

The 4 Point Superman is also an excellent exercise to warm up with.

3. Stretch the hip flexors!

If you have chronically tight hip flexors, stretch them. Every day. The static hip flexor stretch is probably my favorite of the bunch. Excessive sitting takes a toll, so this must be done to stay healthy and injury free.

4. Strengthen the posterior chain!

Once you are sure your glutes are being recruited properly, get strong on deadlifts, pull throughs, weighted bridges and good mornings. Make sure your training program is balanced. Far too many neglect the back of their bodies and their injury history and life long pain is what they get in return. Do an equal amount of posterior chain work and quadricep work in order to prevent any imbalances.