UnSit Your Back, The Ultimate Guide to Save Your Back from Sitting

Do you dream of moving more freely, like your younger self once did? Have you given up on activities you once loved beca

283 46 6MB

English Pages 119 Year 2021

Table of contents :
CONTENTS
INTRODUCTION
HOW TO USE THIS BOOK
DISCLAIMER
1. DECREASE STRESS FROM CURRENT AND FUTURE ACTIVITIES
Prolonged Sitting
Bending and Lifting
Running and Jumping
Twisting
Pro-inflammatory Food
Chronic Psychological Stress
Doc Marty, a Personal Side Note
The Degenerative Disc Diagnosis
Words to know
2. UNRAVEL PAST EFFECTS
Neutral Spine Stability
Hip Mobility
Shoulder Mobility
3. COMBINE IT ALL
Option 1: Two Sessions Per Week
Option 2: Four Sessions Per Week
4. EXERCISE PROGRAMMES
Two Sessions Per Week
Four Sessions Per Week
5. EXERCISE INSTRUCTIONS
Curl-up (1)
Curl-up (2)
Curl-up (3)
Side Plank (1)
Side Plank (2)
Side Plank (3)
Bird Dog (1, 2, 3)
Banded Anti-rotations (1, 2, 3)
Massage Thighs
Massage Hips
Lunge Stretch
Elevated Lunge Stretch
Wall Lunge Stretch
Split Squat 1 (with Knee Elevated)
Split Squat 2
Split Squat 3 (with Rear Foot Elevated)
Tabletop Reverse Hypers
Glute Bridge
Prone Glute Hip Extension with Bent Legs
Massage Glutes
Supine Straight Leg Straightener Hamstring Stretch
Supine Wall Hamstring Stretch
Body Weight Deadlifts
Single-leg Deadlifts
Hip Rotations
Pigeon Pose
Supine Wall Abduction Stretch
Wide Stance Loaded Abduction Stretch
Box Squat
Air Squat
Squat Lift (Kettlebell or Olympic Bar)
Massage Pecs
Massage Upper Traps
Shoulder Extension Stretch
ACKNOWLEDGEMENTS

Author / Uploaded
Krüger
Martin; van Heerden
Craig

Commentary
More resilient body, avoiding injury in a world made of chairs

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