One of my fighters asked me for an exercise someone with Parkinson’s could do on a plane or long car ride to offset the stiffness that happens when they sit for too long. I gave him a simple solution for stiffness that comes with two additional benefits: it can help prevent blood clots in your legs and strengthen your glutes to help with balance. Wow! Best of all, anyone can do it, and everyone should.
I want you to do this exercise any time you are sitting for longer than 30 minutes. You need to take “Glute Squeeze” breaks. Yes, even while sitting and watching TV!
There are numerous adverse effects that can occur from sitting too much and too long:
- Low energy expenditure and slowed metabolism
- Stooped posture, causing back and neck pain
- Stiff muscles: Sitting causes your hip flexor muscles to shorten, which can lead to problems with your hip joints.
- Poorer mental health/brain fog: Your brain function slows when you are sedentary for too long. Anxiety and depression is higher in people that sit more.
- Heart attack and stroke: Chronic prolonged sitters have a 147% higher risk.
- Diabetes: Research suggests that people who spend more time sitting have a 112% higher risk.
- Poor digestion: Abdominal contents tend to compress, slowing down digestion and leading to heartburn and constipation. Moving helps with POOPING!!
- Cancer: Low physical activity increases the incidence of some cancers.
Let’s fix this! We are going to wake up your butt. A strong posterior will help with getting up from a chair, walking, standing, and blood circulation all at the same time. This is a must-do exercise on planes and long car rides.
Watch this video to learn how to do the glute squeeze to offset prolonged sitting:
Instructions:
Sit tall on a ball or chair (or in your wheelchair) and stack your spine. Make sure both feet are flat on the floor and knees are bent at 90 degrees.
Make sure you are sitting on your SIT bones. You may have to lean slightly forward to find them.
THINK about the muscles in your bum. They are there, I promise. Activating them can sometimes be difficult.
You may have to keep feeling for your glutes to be able to tell if they are contracting. With good contractions, you can actually feel your body elevate.
- Squeeze and release both sides of your bum 10 to 20 times.
- Squeeze and release one side 10 times, then repeat on the other side.
- Alternate each side 20 times.
- Squeeze both sides, hold for a few seconds, and release. Repeat 10 times.
Keep trying throughout the day. You can do this exercise any time you sit, especially on long car and plane rides. You can even help prevent potentially life-threatening blood clots from Deep Vein Thrombosis by performing the sequence above every 20 to 30 minutes while sitting.
Practice, practice, practice!
💜 Coach Kimberly
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