Thread by @CoachDanGo

8 exercises for people who sit at desks:

1. The crab reach targets your lats and hips while activating your glutes.

Aim for 4 to 8 reps per side.

2. The McGill Big 3 (Bird dogs, McGill Crunch, Side planks) strengthens the key muscles (core, obliques, and glutes) surrounding the low back.

Aim for 4 to 8 reps per exercise per side.

3. The Glute Bridge hold strengthens your hips and glutes crucial for good posture and a strong low back.

Aim for 5-10 reps with a one second hold at the top.

4. The downward dog to cobra is a yoga move designed to stretch out your hips, low back, hamstrings, and calves.

Aim for 5-10 reps.

5. The hip swivels work the internal and external rotation of your hips.

Aim for 5-10 reps per side

6. The couch stretch mobilizes your hip flexors and loosens up your lower back.

Aim for 30-60 seconds per side.

7. The World's Greatest Stretch does everything. It mobilizes your hips, glutes, adductors, and upper back. Also great for warming up the body before a workout.

Aim for 5 to 10 reps per exercise per side.

8. Passive bar hangs improves grip strength, shoulder mobility, posture & decompresses the spine.

Aim for 1-2 minutes.

Do these in the morning, during desk breaks, or before going to bed.

Your body will thank you.

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