Three Little Steps to Get You Started
Submitted by Got Strength? Blog
Given that you’re reading this on a computer screen, I’ll assume that you’re sitting in a chair at the moment. In checking my traffic logs, I see a lot of people who read my blog during work hours. While your boss may not be a fan, I’m grateful for your attention.
Today I am going to give you a little assignment. Since you’re at work (even if you’re not, you can still do the assignment) we’re going to get you healthier while you’re at the workplace. Maybe you’ll work out when you finish your job for the day. Maybe you already hit the gym this morning. Or maybe you’re having a hard time getting your head right to eat and exercise like you know you should. This assignment is going to be three little steps to head you in the right direction.
Step Number 1: If you’ve been sitting in a chair a lot, it’s almost a given that your piriformis is tight. The piriformis is a muscle in the back of your hip that controls a lot of your glute movement. The problem is… you’re sitting on it. As a result, the piriformis can become immobile and tight. When it is tight there is a tendency to irritate the sciatic nerve and pull on the sacrum. This results in a lot of the back pain that office workers feel.
To stretch the piriformis I want you to sit in your office chair with your feet flat on the ground in front of you. Bring your right leg up over your left so that your right ankle is on top of your left knee. Sitting with perfect posture (back straight or slightly arched, looking forward) I want you to gently press down on your right knee while slowly pushing your chest forward. Feel that stretch behind your hip and in your butt? Good. Hold it for a slow count of ten, breathing and relaxing the whole time. Relax for a couple of seconds and repeat four more times. Reverse your feet/knees and stretch five times on the left side.
Step Number 2: Get up, go to the kitchen or water fountain, and pour 16-32oz of clear water. You have two hours to drink this. When two hours is up, repeat. Your goal is to drink 64oz of clear water at work today.
Step Number 3: Find an excuse to get some exercise. Are there any stairs in the office? Use a coffee break for something more than water cooler chatter. Find a couple of flights of stairs and walk up and down them 5-10 times. Don’t worry about breaking a sweat (you’re at work), but just get some movement in. No stairs? See if you can manage a few brisk laps around the parking lot.
Everyone worries about the next big diet or exercise plan that will finally get them in shape. That’s all well and good, but a few small changes in your lifestyle will go a long way towards building you the life and body you want. It may be hard to take a huge step, but a bunch of little, easy steps can add up to even more.
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