Who is this for?
Whether you are sitting all day for work or you are just a bit more on the stiff side (don’t worry, we all have a little stiff old dude in us 😉), this program will help you loosen up common areas that get tight with prolonged sitting. Please note, this is not a physical therapy program or designed to address any injury or area of pain! If you have pain, please seek medical advice from a licensed professional for an individualized assessment!
What do I get?
A written program and access to videos demonstrating each exercise and common errors with cues on how to correct those common errors. Each day comes with its own playlist of individual exercise videos so you can watch the playlist of each exercise in order or you can easily choose to only watch the video you need! The program does NOT include follow along videos as the individual exercise videos provide more detail on each exercise so you can also learn as you work through the program. The written program is consistent week to week so you can learn the exercises, improve form, range of motion, and flexibility as you progress through the program. The consistency of the exercises helps you make more progress vs. constantly switching up the exercises (plus, it makes it easier to remember)! You will perform these exercises independently based on your schedule. You have access to me via email to ask questions. Please note, no medical advice will be provided and if you need significant modification/individual training advice, I do offer individualized programs!
How long will this take me?
You can choose between a 5 day program with 10-15 minutes each day or a 3 day program with 20-30 minutes each day. The 5 day program also has a bonus 6th day if you’d like to do an extra day! The program is designed to do for 4 weeks, but you can do for as long as you would like! Note that it may take you a little longer the first week as you are learning the exercises, but it will become faster as you continue.
What equipment do I need?
- Foam roll or towel roll
- Towel or pillow case
- Chair or box
- Optional: small looped band
When should I do this?
You can do this whenever you want throughout the day! You can do this before your workday, during your lunch, or after work. You can also use this as a warm up or cool down before or after your workout or even just after you wake up (coffee is recommended, but not required 😉) or before bed to wind down for the day!
What areas does this focus on?
The program works on areas that are commonly tight after sitting for prolonged periods. These include the neck, upper back, shoulders, wrists, low back, and hips.
Do I need any experience working out to do this?
No! This is a basic program designed to help you move and feel better!
What is the best sitting position?
Check out this video here about the importance of posture, its effect on musculoskeletal pain, the best sitting posture, etc.
What is mobility?
Typically, people split flexibility into passive motion (aka something helping you move) and mobility into active motion (your body moving itself into that position). I like to think of flexibility as passive motion of the muscle (muscle length) and mobility as a combination of several things including flexibility. Mobility includes flexibility or passive muscle length, joint mobility or how your joints can move throughout their range, end range control or strength, and neurodynamics or how your nerves are also moving. This program will include both passive and active motions and self joint mobilizations. I did not include nerve glides in this program as they require a little bit of individualized assessment prior to performing them!
What kind of support do I get?
Feel free to reach out via email if you have any questions throughout the program. You also get access to the Facebook community page to work through the program with others, share wins, ask questions, etc! If you’d like, you can even post videos in the Facebook group of exercises that are in your program to get feedback on form!
What if I don’t like the program?
As you receive the program once you purchase it, no refunds will be given. If you have any questions about if the program is right for you, please email email@example.com with any questions you have!