If you sit for 3 hours straight, your hips and spine are asking for these 3 reset movements
Save yourself time and money and check out this triple reset for your spine and hips without leaving your mat or your home. I’m a big fan of a little energy reset during the day when life gets busy, and this is the perfect solution to loosen up your joints and relieve tension.
The best yoga mats are the ones that provide grip and support, so I recommend using one to do your exercises on. If at any time you feel pain, stop and avoid “working on it.” You can try reducing your range of motion or how far you walk in the area, and if visiting doesn’t work for you, I’ve trained in walking classes for years and I’ve included some of my go-tos below.
1. Puppy pose
The puppy pose opens up the chest, stomach and shoulders and reaches deep into the upper back and rear shoulders, making it a strong shoulder stretch for those looking for more spice than a baby pose.
To do it:
- Start on your hands and knees, then move your hands forward on your mat while keeping your hips connected to your knees.
- Press down gently with your hands and rest your forehead or chin on the mat
- breathe deeply and hold the stretch for 30-60 seconds, then put your hands in and lift your chest and head.
2. Gorilla squat press
Gorilla squats help open up your hips and groin. To stay upright, you will need thoracic mobility, so if you struggle, place a block or book under your butt or your hands.
Keep your chest lifted and focus on working with your bodyweight first, twisting to open the upper body and shoulders. If you want, add a dumbbell.
- Stand with your feet wider than shoulder width apart and toes slightly pointed
- Sit your hips back and lower into a deep squat position with your chest up and back straight. Lean back slightly and lower your hips
- Raise your right arm and turn to the right, sending your gaze up to your hand
- Lower your right arm and repeat on your left side
- Aim for 8-10 repetitions on each side.
3. Downward facing dog planks
Downdog planks are my foundation for increasing the range of motion in your shoulders, stretching the back of your body and engaging your core muscles. As you push back into downward facing dog, you’ll feel a stretch in your upper back, shoulders, glutes and hamstrings, while the plank engages your spine, glutes, quads, hips, shoulders and arms.
Exclaim as you push your dog down; inhale as you move forward in your plank.
- Start in a high plank position with your shoulders stacked directly over your wrists
- Align your hips and shoulders
- Squeeze your glutes and thighs and tighten your stomach, closing your stomach
- Lift your hips up and back into downward dog, pressing gently out of your hands and keeping a gentle bend in your knees if you need to
- Draw your heels down and pause here
- Repeat 8-12 times.
Need more ideas?
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