This is leading to a global rise in:
• Poor posture
• Chronic back pain
• Neck, hip, and joint pain
Here are 8 simple exercises you can do to save your back:
Sitting all day is destroying your back.
Here are 8 exercises to save it:
This is leading to a global rise in:
• Poor posture
• Chronic back pain
• Neck, hip, and joint pain
Here are 8 simple exercises you can do to save your back:
Your spine becomes compressed throughout the day.
Dead hangs release the built-up tension in your back, neck, shoulders, and abdomen.
If you can’t dead hang your body weight, use your legs to slowly lower yourself down until you build up strength.
Poor thoracic health is one of the leading causes of back pain and mobility issues.
Hold this pose for 30 seconds, then take 15 seconds to rest.
Repeat this 4x in the morning and before bed to release tension, reduce stress, and improve mobility.
These are hands down my favorite exercise.
This simple lift will strengthen your entire posterior chain.
To avoid injury when starting out, perform the motion and focus on proper form until you’re able to add resistance.
When your glutes are weak, your back compensates for them.
This adds stress to your back and causes pain and inflexibility over time.
Contract your glutes for 30 seconds, then rest for 15.
Do 5 sets per day to strengthen your core and improve your balance.
This stretch is great for your neck, chest, shoulders, and back.
Hold the position for 30 seconds, rest for 15, then repeat on the other side.
Performing this exercise every morning will result in improved circulation and range of motion.
This one is so simple, a child can do it — no seriously.
Lie down, pull your knees up to your chest, and stretch your arms out forward.
Hold this position for 20 seconds.
Do this before bed to release the tension built up in your shoulders and lower back.
The hip flexors play an important role in how you move.
Sitting all day causes these muscles to become weaker, leaving your lower back vulnerable to serious injuries.
This stretch reverses that damage to protect your pelvis and spine.
Start on all fours, then extend your opposite arm and leg.
Hold this for 10 seconds, then repeat with the other side.
These are a great way to improve balance, engage your core, and strengthen your back.
Your body is meant to move — not sit around all day.
Walking engages your core and lower back, improves spinal support, and increases blood flow.
Make it a point to walk 10,000 steps every day.
Your back will thank you!
1. Dead Hangs
2. Thoracic Extension
3. Deadlifts
4. Glute Bridges
5. Seated Twists
6. Child’s Pose
7. Hip Flexor Stretch
8. Bird-Dog Plank
Bonus: Walk frequently
If you want to live a life of independence, start taking care of your back!
For more tips on optimizing your health and performance, follow me @johnnyxbrown!
https://t.co/Nsl6kpUNeq
Sitting all day is destroying your back.
— Johnny Brown (@johnnyxbrown) February 1, 2023
Here are 8 exercises to save it: pic.twitter.com/YBSFrdOp9m
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The first likely historical reference to Ethiopia is ancient Egyptian records of trade expeditions to the "Land of Punt" in search of gold, ebony, ivory, incense, and wild animals, starting in c 2500 BC 🇪🇹
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References to the Queen of Sheba are everywhere in Ethiopia. The national airline's frequent flier miles are even called "ShebaMiles". 🇪🇹
I'll begin with the ancient history ... and it goes way back. Because modern humans - and before that, the ancestors of humans - almost certainly originated in Ethiopia. 🇪🇹 (sub-thread):
The famous \u201cLucy\u201d, an early ancestor of modern humans (Australopithecus) that lived 3.2 million years ago, and was discovered in 1974 in Ethiopia, displayed in the national museum in Addis Ababa \U0001f1ea\U0001f1f9 pic.twitter.com/N3oWqk1SW2
— Patrick Chovanec (@prchovanec) November 9, 2018
The first likely historical reference to Ethiopia is ancient Egyptian records of trade expeditions to the "Land of Punt" in search of gold, ebony, ivory, incense, and wild animals, starting in c 2500 BC 🇪🇹
Ethiopians themselves believe that the Queen of Sheba, who visited Israel's King Solomon in the Bible (c 950 BC), came from Ethiopia (not Yemen, as others believe). Here she is meeting Solomon in a stain-glassed window in Addis Ababa's Holy Trinity Church. 🇪🇹
References to the Queen of Sheba are everywhere in Ethiopia. The national airline's frequent flier miles are even called "ShebaMiles". 🇪🇹