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If you have swapped your work chair for a standing desk, you are in for a treat!

Sitting has been deemed the new smoking for quite some time now, but if you are someone who spends their day at a standing desk and then you head to the gym and start lifting weights, you are most likely to get back pain or even worse - a disc injury.

In this situation you have two choices

Keep doing what you are doing and hope that your body can take it

or learn about my 15 minute warm up and activation routine that will not only help you avoid injury, but also increase muscle size and engagement.

Since you are here, I am guessing you wanna look, feel and train better, so lets get right into it.

Starting with an interesting study, that looks into the Gluteus medius strength, endurance, and co-activation in the development of low back pain during a prolonged standing period.

Basically the study made Twenty-four participants without a history of low back pain stand up straight in a constrained area for 2 h. 

and the results will shock you…

Seventeen of 24 (71%) previously asymptomatic participants - meaning people with absolutely no back pain symptoms, developed pain in the low back during the standing protocol.

this shows you just how much standing affects your gluteus medius muscles, which are designed to stabilise your pelvis.

The study proves that these muscles get fatigued with prolonged standing and that sitting is not always the only cause of back pain.

You see, people misunderstand both sitting and standing and they almost never see them the same way, as they see exercises.

You probably think I am crazy but bear with me a moment

Sitting is a position that requires your body to use certain muscles, in order to stop you from falling forward or sideways - without these muscles, sitting would look something like this.

Standing is the same, but it will mainly rely on other muscles, such as the gluteus medius, which is not a primary muscle in sitting.

So, what I am getting at here, is that in order for you to avoid getting symptoms such as back pain, shoulder pain and even knee pain, from either sitting or standing for too long, you MUST alternate the two positions.

Yes! the solution to prevention is very simple - really you need to spend around 30 to 60 minutes in each position and that way you are challenging your body and stopping it from getting used to certain positions for too long, which inevitably causes muslce fatigue.

Ok but now, lets talk about those of you who want to be in better shape - how do you make sure your body is primed for training after a long day of sitting or standing.

My team and I sat down and came up with the best pre-workout full body routine that includes only 5 exercises that can save your back from injury

You would aim at doing these exercises before each training session, in order to make sure you alleviate the accumulated tension from your work day, improve the mind muscle connection and make sure your joints are ready for loading

References: https://www.sciencedirect.com/science...

00:00 - Introduction
00:30 - Science Says...
00:49 - Study Results Will Shock You
01:17 - Sitting VS Standing
01:35 - How to Prevent Pain
02:05 - The 5 BEST Exercises
02:27 - Self Treatment
02:56 - Hip Mobility
03:37 - Shoulder Mobility
04:11 - FREE e-book & Resources
04:37 - Outro