If you find yourself experiencing the pain that is a result of sitting for too long, you’re not alone. An overwhelming number of Americans have neck, shoulder, back, and hip pain that may be a result of sitting for long hours. According to a study, sitting at a desk all day can have negative impacts on our overall health.
Fortunately, there are stretches you can do to reduce tension in only a few minutes, from your desk. For more health improvement tips visit https://www.stretchlab.com/
Fortunately, there are stretches you can do to reduce tension in only a few minutes, from your desk. For more health improvement tips visit https://www.stretchlab.com/
Category
🛠️
LifestyleTranscript
00:00 According to health experts, prolonged periods of sitting have been linked to serious health
00:06 problems and they even say sitting is the new smoke game.
00:10 Right there Sam?
00:11 Yeah, absolutely.
00:12 That's right.
00:13 And that's why here to help us with some easy stretches that we can do to reduce tension
00:16 in our body is Sam Mark-Reeder from the Ganey Ranch Stretch Lab.
00:20 And let's talk about what the Stretch Lab is.
00:21 I think a lot of people think that this is a place that you go in and you do the stretching,
00:26 but you guys actually help people stretch.
00:28 Yeah, so it's one-on-one assisted stretching.
00:30 We use a system called a PNF, which is basically a fancy word for contract and release.
00:36 And then what that is, we're allowed to go further into the stretch.
00:40 So you're waiting with us with one of our flexologists for 50 minutes, going over exactly
00:44 what your desires are, what you need to get out of the stretch, either it's lower back
00:49 pain or being more mobile.
00:51 So that's basically how we help you in your life.
00:55 And I want people to understand is when you go to a stretch, because I've been to one,
00:59 is that they're going to work you and you're thinking they're hurting you, but they're
01:01 actually helping you because when we sit still or we don't stretch, our muscles, our bones
01:08 actually start to freeze up on us.
01:10 And you guys are there to stretch them out so we can actually feel much better, walk
01:14 around much better.
01:15 So you're not really hurting us, you're actually helping us.
01:17 No, and we definitely communicate with the client exactly how far we can go in.
01:23 You know, definitely consistency is key when it comes to stretching.
01:26 And then if you're coming in four times a week, it only takes about six to eight weeks
01:31 to get those full results you need.
01:33 So you're saying, how long?
01:34 Six to eight weeks.
01:35 Six to eight weeks, I'll be able to do the splits.
01:37 I mean, yes, we'll get you there.
01:40 Just depending on what's going on with you and your condition.
01:44 Look how far I am right now.
01:46 Look at that.
01:47 So what do you think?
01:48 Sam, Mark, what do you think?
01:49 I mean, we need to do some work.
01:51 Do some work?
01:52 I mean, that's pretty good there, right?
01:53 I mean, it's like the gym, you know, you're only going once a week, you're not going to
01:56 get far.
01:57 You don't lose your tummy that way.
01:58 He's like Novrax.
01:59 All right, but you're here to show us some easy things we can do because we are sitting
02:04 at home working, a lot of people work from home, gaming, watching TV.
02:09 And these are easy stretches that you can do to actually help release the tension in
02:13 your back, your shoulders, and also make you feel good.
02:16 Digestive system too, people don't realize.
02:17 Yep, and reduce stress, better sleep.
02:21 You know, a lot of times when we're sleeping, our muscles get tightened up for that duration
02:25 of that six or eight hours you're sleeping.
02:26 All right, so do you recommend stretching in the morning or like late afternoon or as
02:31 soon as you get up or when?
02:32 I mean, throughout the day.
02:34 I mean, you know, it's all about your routine.
02:36 So you know, whenever you can put it in.
02:38 I like it.
02:39 All right, we got some chairs here.
02:40 Let's have a seat here because this is where people are mostly.
02:43 Right now you're probably at home doing this.
02:44 So I feel like one of those instructors like a long time ago, like, "Okay, everybody, here
02:49 we go."
02:50 All right, so what's some things we could do very easily just sitting here?
02:53 So when you're at the desk and your shoulders are immediately rotated in, you're constantly
02:58 in this position, we really want to open up the shoulders, right?
03:01 So we need to be engaging our core, holding that to strengthen our thoracics or our upper
03:06 back, okay?
03:08 So what you can do is grab this desk and pull, and you're feeling that right through that
03:13 peck.
03:14 Oh yeah.
03:15 So you do three sets for 20 seconds.
03:16 You can even add a little PNF and do a little resistance yourself, and that will really
03:20 help just bring you up right more, have you a bit more aligned.
03:24 And so that's something you said very important.
03:25 The first thing is just pretty much to sit up straight, right?
03:28 Yeah, we all should have better posture, right?
03:30 Yeah, better posture.
03:31 Okay, we got that.
03:32 What's next?
03:33 So you know, especially with typing, you know, with wrists, you know, what you want to do
03:37 is bring in your arms and come down.
03:39 So what you're doing, here are your flexors and here's your extensors, okay?
03:44 So I am flexing my, sorry, I'm flexing my, stretching my flexors and then I'm flexing
03:54 my extensors right here.
03:55 Got it.
03:56 So just holding that.
03:57 And depending on how tight you are in your extensors and flexors is where you're going
03:59 to feel it.
04:00 Yeah.
04:01 You know what you can have some fun with too?
04:02 Peek-a-boo.
04:03 Peek-a-boo.
04:04 All right, see?
04:05 That's it.
04:06 Sam is like, all right.
04:07 What next, Sam?
04:08 What else do we have?
04:09 So this is generally, you know, good for your piriformis and your glutes and, you know,
04:15 hitting that lower back.
04:17 So good for your hip flexors.
04:18 So you're going to come, rest over and come forward.
04:22 And again, depending on how tight you are there, that's when you're going to feel it
04:24 the most.
04:25 Oh yeah.
04:26 That's why I'm saying this is important to go to the flexors because, you know, going
04:29 and getting this done is going to help out quite a bit in your hips when you're walking
04:33 and stuff too, right?
04:34 Oh, absolutely.
04:35 Yeah.
04:36 So, you know, you've been sitting down all day, you know, and you want to take that dog
04:38 for a walk, you know, and you want to be able to go for a long walk.
04:42 That's going to help you be more mobile.
04:44 Yeah.
04:45 So I like it.
04:46 One last one you got for us.
04:47 Anything else really quick?
04:48 Yeah, we could, let me think.
04:50 Yeah, I mean, even just, you know, standing up and going down, just trying to touch your
04:55 toes and doing that hamstring stretch, okay?
04:58 And just really trying to feel that in your hands.
05:00 And if you can't touch your toes yet, go to the stretch lab and they'll stretch you.
05:04 Oh, I'm telling you.
05:05 I've seen it.
05:06 I've seen it.
05:07 Fifty minutes, I can get someone touching their toes.
05:08 And so you're saying six weeks, I'm going to be doing split.
05:10 That will work.
05:11 I like that.
05:12 Sam, I appreciate it.
05:13 Thanks for coming in and giving us this.
05:14 And of course, if you want more information about the Cora Stretch Lab, you can check
05:18 out azdailymix.com and that's where we'll have all the information for you.
05:21 Awesome.
05:22 All right, stay right here with me because we got more of the mix after this.
05:30 Thanks.
05:31 Bye.
05:31 Bye.
05:32 Bye.
05:32 [BLANK_AUDIO]