If you’ve ever sat at a desk for more than an hour, are a frequent flyer or drive for a living. I'm sure you have the wrong cocktail which consists of stagnation, tightness and tension rather than vodka, triple sec and your favorite fruit juice dousing your body by the end of the day. So what's the best way to position our Self while we spend so much of our day in these settings? Structural positioning can cause so much tension in the body, and its simply because of how we are made. Our bones are controlled by our muscles, which in turn hold so much tension from fixed positions as well as consistent movement and utilization throughout the day. The thing is the way we determine "tightness" can be viewed in 2 different ways: Short and contracted or lengthened and overstretched. So, most of the time we may not be able to discern these 2 and we continue to exacerbate the issue at hand. A huge imbalance I see is what I'd like to call "Desk Jockey Hips". This is when you have a case of short hip flexors from being contracted and held in a seated position all day. As well as overstretched hamstrings and glutes from being inactive and held in a lengthened state in a chair, or even now on a couch pillow. These imbalances cause a slue of muscular and structural imbalances from low back pain, hip instability, hamstring "tightness" or core weakness. When most people get ready to warm up for a run, a workout, even getting out of bed, we feel that "tightness" in our hamstrings and want to stretch them. This is because those hamstrings have been overstretched and have been turned off for so long now you crave activation to them, stretching them even further will ultimately make the hamstrings even weaker. The tax that can be taken on certain muscle groups and components can sometimes be externally caused, the good thing is when you understand and are cognizant of your muscle condition you can activate and release the necessary ones to relieve your muscles of those tensions and prevent any residual tension from increasing. A.R.T. (active release technique) is a great way to integrate and consolidate these results and a way to pave a new course for those "Desk Jockey Hips" to keep performing the daily tasks we take on while enjoying all the other things we enjoy without the limitations from hip and back discomfort. Try this mobility positioning structure to prep, target and improve your hip positioning, stability and maybe even rid your Self of some low back pain. • Sitting with your leg under your opposite leg can help change the positioning of your hips as well as reduce the stretch of your glutes and hamstrings rather than sitting with it over your leg. • Another way to combat glute and hamstring inactivity while sitting down is to roll your hips under and forward as you're sitting in a normal position. (Think as if you had a tail and you were tucking it between your legs.) This will cause your core to engage which will in turn pull the front of your pelvis upwards, shortening the length of your hamstrings to the back of your knees.
Split Deadlift Pedal- Fast paced iso pedal, weighted pedal/ DL 3x (Added row for last activation) • Psoas strengthening • ↑Hip stability • Ham/quad conditioning • ↑Ankle mobility • ↓Calve restriction