Are you sitting for more than 5 hours a day? It could be taking years off your life. Do these 5 exercises at home for 10 minutes, 2x per week to help bulletproof your back: = Thread =

Todays hustle culture and use of technology means 1000s of people are sitting for hours everyday. Without the appropriate management, spending hours in a chair can cause all kinds of damage to your body, and even shorten your lifespan! A lack of awareness is the biggest issue

There are a number of health concerns when sitting for long periods: • Cancer • Obesity • Excess body fat • High blood sugar • Chronic Back Pain • Sciatica (nerve pain) • Cardiovascular disease • Increased blood pressure • Unhealthy cholesterol levels

1. Lunge and Rotate • Open ups and stretch the hip flexors on the back leg • Stretch the glutes and adductors on the front leg, • Promote extension and rotation through our thoracic spine ( upper back) All of these movements are great for counteracting seated desk posture.

2. Hinge, hold and stretch Beneficial for those who sit at a desk all day, especially if you get back pain or tightness. • Strengthen core • Improve flexibility • Helps to reduce back pain. • Strengthen back and hip flexors • Helps improve lower body strength

3. Deep Squat: If you’re stiff, your body will compensate by lifting your heels off the floor and rounding your back You might need to do this with support initially Only going down as low as you can tolerate and build from there The squat improves strength and joint mobility

4. Bent Over Rows: Sitting all day gives rounded shoulders and a hunched back Pulling exercises will: • Strengthen postural muscles of our body, that get weak and tight from rounded desk posture •Strengthen your core and back *Use a resistance band or water bottles at home

5. Glute Bridges Glute Bridges are important to: • Strengthen the glutes • Improve movement in the hips • Strengthen and stabilize core • Take the pressure off your back

Save your back! Put these together in this 10-minute workout to prevent yourself from being put at risk of long-term health issues from sitting! Do this 1-2x week

Want to improve your back even more? - Each high protein - Drink 3-4L of water/day - Eat nutrient-dense foods - Sleep 7-8 hours/day It is not as hard as you think!

PS. Are you tired of being overweight? No time? No energy? No worries! Grab my free Foundations to Fitness eBook to learn the keys to dropping 20 pounds and changing your life! karlf2fcoaching.kartra.com/page/z4E6

PPS. Most coaches charge $99 for a 14-day challenge The next 4 people can sign up for to the next F2F 14-day challenge for just $5! Starts December 1! Over 200 already signed up $1,500 Grand Prize Hurry limited spots! Register here karlf2fcoaching.kartra.com/page/IsS7

Thanks for reading! If you enjoyed this thread, follow me @Transformation Coach | F2F Founder and retweet the first tweet I'm here to help you: • Transform your body • Create a healthier life • Improve your mindset Have an awesome day! twitter.com/F2FCoach/statu…

P.S. I’m looking for ONE PERSON who wants to drop over 20 pounds in 90 days! Just 2 hours per week. Not cheap but will change your life! Only enquire if you are serious! Book a free strategy call: karlf2fcoaching.kartra.com/survey/OLIluYM… or DM 'YES' for info twitter.com/messages/compo…