What muscles normally get tight while sitting?
As we sit alot the follow muscles often get tight: hip flexors, rectus femoris, pectoralis, upper traps, and anterior scalenes (front of neck).
-Exercises to Do While You Stand in Place
Marches-
Buttkicks-
Toe Touches-
Squats-
Good Mornings-
Leg Kicks-
Leg Swings-
Calf Raises
Single Leg Calf Raises
Arm Circles (both directions)
Fisted Raises
Fisted Lateral Raises
Exercises to Do While You are Sitting
Seated Kicks-
Sit to Stands
Dips or Chair Lifts-
Stretches While Standing
Standing Hamstring Stretch-
Standing Hip Flexor Stretch
Standing Pec Stretch-
Stretches while Sitting
Seated Hamstring
Seated Twists
Standing Hamstring Stretch-
Standing Hip Flexor Stretch
Standing Pec Stretch-
Stretches while Sitting
Seated Hamstring
Seated Twists
Sample Beginner Workout Program using the exercises above
Warm Up-
3 rounds
10 high knees per leg/ 10 buttkicks per leg/ 10 arm circles both directions
Workout
2-4 rounds
10 Sit to Stand/ 10 fisted arm raises/10 good mornings/10 charlifts
Cooldown
30 sec of all
Pec Stretch/ Seated Twist/ Standing Hamstring Stretch