In tehe video above dasha gives you FOUR very simple (do them anywhere) EXERCISES/ DRILLS to Off-Set Sitting!
Do these on their own, pre workout to engage the glutes or after was a pre-stretch
If you are going out to do an activity or play a sport: go running, playing basketball, soccer or anything else AFTER a day of sitting at work THESE ARE IDEAL to activate the muscles you’ll need and open up the upper back stiffness and weakness, helping you perform better and also helping you activate the correct muscles and get pain free and mobile.
Whats the deal with sitting anyways?
In the 1900s, people worldwide were active between six and ten hours a day. Today, most of us make our livings with our minds instead of our bodies. We drive to work, we drive to run errands, and we often drive to our weekend outings. We sit all day at work, and we also commonly entertain ourselves by sitting. It seems natural, but it’s not. Our bodies are designed to move. In truth, the more we stay static, the more we are hurting ourselves, becoming sedentary, weak, out-of- shape, uncoordinated, and fat individuals.
Our bodies are made and designed to move. To push, pull, crawl, walk, jump, squat, hinge, throw, turn, twist, stretch, kick, run, hop, roll . . . we are made for this—but when was the last time you did any of those things? (Be honest!)
A survey by the Institute for Medicine and Public Health revealed that adults spend an average of approximately fifty-five hours a week sitting in a chair, whether they’re watching television, using a computer or tablet, driving, or reading.
Most people have huge difficulty with the hinge—and the hinge is the primary motion of the kettlebell swing! The hinge is difficult for many people because most of us sit for so much of the day. By sitting, we inhibit muscles, and they become inactive. Not being able to hinge properly means not being able to properly engage the posterior chain of the body, particularly the glutes. Instead, many kettlebell users try to use their knees and lower backs to do all the work. It’s no wonder that knee replacement surgery has overtaken hip replacement surgery as the number one procedure of the baby boomer population.
Engaging the Forgotten Muscles
The kettlebell is able to train and engage the posterior chain like no other kind of workout. The posterior chain is a group of muscles including the glutes (buttocks) and hamstrings that are commonly inhibited when sitting. As we stand and begin to do exercise, the muscles do not fire (work/engage) correctly during actions like squatting, lunging, running, or simply walking up the stairs. Only when you exe- cute the kettlebell swing correctly—using only the posterior chain (as we will show you in chapter 4)—do the forgotten and inactive muscles have to fire and reacti- vate! This is truly vital to the balance of your body and its kinetic chain. It is also very important for anyone looking to improve sports performance, including faster and more efficient runs. This helps avoid knee overuse due to muscle imbalances, and for all those women sick of bulky thighs and the lack of a shapely behind, posterior chain motion like the kettlebell swing will engage the muscles in the backside, teaching them to work during other motions like the squat or lunge, and helping to get more shape and less quad (front of the leg) bulk. Why else do you think we love the kettlebell so much?