Thread by @kneeovertoesguy

4-Step Workout to Balance Out Sitting

These are the first 4 steps of my fitness formula for life.

So, what’s the opposite of sitting?

A thread…

1/4. Sitting is lack of motion.

So Step 1, move the body forward and backward 5 minutes.

Easy: walk.

Hard: use a sled or resisted treadmill!

2/4. Sitting, and especially being on the phone or computer, tends to slouch the shoulders.

C’mon, for centuries we know we had to do more upper back work to survive!

So Step 2: hang till tired, or 20 band pull-aparts.

Harder: pull-up or row to failure!

3/4. Naturally, we might eat a meal in a deep squat.

And we wouldn’t spend so many hours in a chair.

So the ankles and knees need motion and compression, and the hips need to stretch back.

Serendipity: the CHAIR is your starting equipment.

5 sec stretch
5 reps

(Cont…)

My mom has worked from a desk over 50 years.

Yet at age 70, she can SPRINT.

I was stiff from 8 years of knee pain > surgery > painkillers…

This exercise was a route for us both.

Lower = tougher.

And you have a scale from assisted to bodyweight to loaded.