Get More Flexible When You Sit All Day?

Can you get more flexible if you sit a lot? Will sitting all day stop you from improving your flexibility? Is sitting the new smoking? Let's dive deep with a physical therapist with the brain, body, and experience to answer these flexibility questions.
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[@Uprighthealth]

What are you doing to get more flexible? Does it feel like sitting is stopping you? Or is it something else?

[@Cnsalmoni]

@@Uprighthealth Having a training/exercise buddy. Used to play on teams. That gave me the incentive to participate. Now it’s boring….😏

[@douglasburnside]

@@Cnsalmoni When my alarm goes off at 5:45 in the morning and I stumble out of bed to feed the cats and give the dogs their medicines, I absolutely do *not* want to do those exercises. What keeps me going is the certainty that after the first minute or so I know, beyond shadow of a doubt, that I will feel good and really enjoy doing them. It's the same thing that kept me riding my bike the six miles to and from work, rain or shine, for many years. The immediate reward is worth the pain.

[@douglasburnside]

I'll be 80 years old in a few months, I have two exercise routines. One of them is stretches on Tuesdays, Thursdays, Saturdays, takes 17 minutes. On Mondays, Wednesdays, Fridays I add strength exercises with barbells to the stretches, takes 26 minutes. Sunday is my day off. My balance/flexibility test is whether I can stand on one foot, and put my sock onto the other. As long as I can pass that test, I feel like I am doing all right.

[@Uprighthealth]

Heck yes! You are winning on multiple levels! 🥳

[@honjam]

I'm 80 in October and the standing to put on socks is my test too. I've done yoga since my early 20s and I'm sure that has helped. I've had 2 laminectomies to remove 3 benign spinal tumours and my neurosurgeons tell me that yoga has helped keep my upright posture and flexibility.

[@TrishJay1577]

@@douglasburnside hi Douglas and hojam! I am so impressed. You see, I teach yoga to seniors and love your comments. My seniors struggle with balance. Is there anything that you can recommend for them that has worked so well for you both? I think consistency is a big factor but I’m very interested in your experience with this. 🙏🏽

[@douglasburnside]

@@TrishJay1577 I'm not sure. I raced bicycles for 40 years, I guess that develops a sense of balance. At the present time, I am spending six or more hours a week kayaking, where you have to let the kayak rock under you but at all costs you keep your torso perpendicular to the horizon by rocking your hips. I do know that while I can stand on one leg for as long as I wish, if I close my eyes that time becomes 3--4 seconds before I tumble. Visual referencing is a *big* part of balance in my case. Standing on two feet, as I feel pressure increase on the bottom of one foot or the other I then lean slightly away from that foot to keep the weight evenly distributed, thus retaining balance. Monitoring those pressures I can retain balance even with my eyes closed.

[@coppeliakranick1720]

Great news! Sitting is NOT the new smoking ! Hip hip hurray!

[@Gmoneymvmt]

News flash! Thanks for watching Coppelia

[@coppeliakranick1720]

You two are awesome together ❤️🙏

[@heikewangler9105]

Wow!!! I never heard that before! Subscribed to you channel after i did the plantar fasciitis exercise and the pain did not come back the next day. Glad i found your channel!!! 😊❤

[@edbenzino]

I have a stand up desk so I switched from time to time. I want to add that while flexibility is important the other thing that majority of people don't do is workout their core. To fast track your flexibility do mobility workouts. You only need 7- 10 mins mobility training. There are even 5 in office desk mobility on youtube. Dynamic warmups or movement also helps breaks the cycle. I spend close to 8 to 10 hours a day in front of the screen. I switched to back to athletic training after years of bodybuilding and general gym junkie routine. I use to have chronic pain s all over my body but have just finished my right shoulder fix which was the last problem I had. All chronic injuries including lower back pain are gone. So sitting is only bad if you have a weak core, stability, as well as no flexibility

[@Gmoneymvmt]

Thanks for sharing this!

[@TrishJay1577]

Epic reply. Thanks for sharing 💪🏾

[@BlueHorseStitchers]

Wow. Thank you for the sensible--and realistic!--advice on sitting. Ever since that stupid "sitting is the new smoking" proclamation showed up, I swear I feel like I'm slowly killing myself every time I sit down. And I have to sit down a lot! Half of the work--as well as pleasure--we do in life is best done sitting down. Thank you for your balanced approach.

[@user-wt2ip3bo3t]

there is nothing stupid about it, there is tons of research on this. Don't just focus on flexibility like this video - there are studies that show that if you sit all day, the negative adaptations to your body (hormones, metabolism, etc.) can NOT get undone by exercising 1-2 hours afterwards.

[@sherryg1838]

@@user-wt2ip3bo3tI don’t believe that’s what they said. They mentioned doing some short mobility moves during the day while sitting.

[@Gmoneymvmt]

@@BlueHorseStitchers I agree! Sitting like any prolonged posture will cause temporary feeling of stiffness and people who sit a lot often don't engage in structured exercise toward their goals anyways. I flew to Asia last year on an 18 hour flight and that didn't make me any less flexible the day after since ive trained to build my flexibility so that even after sitting for a long time, a brief limbering routine will get me right back to my normal setpoint.

[@seaslife60]

These vlogs are incalculably helpful! Thanks so much!!!

[@anonymoussource7999]

A great exercise to do for the legs and butt is the Horse Stance!

[@Gmoneymvmt]

Definitely! Lots of benefits gained with horse stance

[@emazey5044]

What a breath of fresh air PT Dr! Balanced approach! Me sitting quite a bit and feeling bad about it, even though i do flex, strength, and mobility exercises. Thanks Matt for this refreshing video. 💕

[@Gmoneymvmt]

No need to feel bad! The fact that you're training towards your goals is the most important factor for progress.

[@davedungay]

Thank you so much for this video guys! Sounds like common sense but great to hear it from professionals and guys that have experienced hip issues themselves. It really helps with the psychology of working through recovery from hip issues when you also have to spend hours at the desk each week (talking about myself) 👏👏👌

[@Gmoneymvmt]

Thanks for watching Dave! Luckily you have a plan that's working on all of your strength and mobility deficits so that sitting for prolonged periods aren't an issue!

[@mjp1688]

Thank you for this video; it confirmed my decision when I woke up this morning. We all have timers on our devices. Set them to remind you to move or stretch for a few minutes before continuing with your work.

[@ConniePretula]

Finally a common sense video! Thank you for making this. I get so tired of the negative, you’re going to die videos about sitting and videos about working on a treadmill or you will die. We can also stand wrong and mess up our posture. I never thought of the sleeping analogy, that makes so much sense. I love your videos, they help me realize what I am doing is beneficial.

[@mrj-charles6383]

I am wondering what your thoughts are about sitting on the floor with a low desk. I saw another video about someone that does this. My flexibility is terrible so near impossible for me to sit on the floor cross-legged.

[@Flysfloss9146]

i have long covid now, and my energy levels are very depleted so I sit every day for more hours than I want. but I don't sit in that 90/90 knee/hip position. I have my legs crossed tailor style, or one foot on top of the other thigh, or butterfly style, or one side folded up like a squat and the other flat on my chair. I am on my second year and have kept my range of motion in hips and knees, and shoulders and arms as well with this kind of passive, long hold posture. I miss my strength and aerobic work since those don't respond to this lifestyle stuff tho

[@AndreS_22246]

Hey! Thanks for all your videos! Have you ever seen a condition where one hip is stuck in Anterior Pelvic Tilt, and the other in Posterior Pelvic Tilt? Is there a name for this that I could use to search your videos? I've had pain in my right foot for a long time, but always felt the root cause was in my hips. After many many local physiotherapists couldn't help, I turned to youtube, and eventually Upright Health (via your pals at Strength Side!!). After trying different things that sort of worked, I eventually realised that doing your exercises for Posterior PT on my left, and Anterior PT on my right cured me in a single day (I had had pain for 1.5 years). (And note only doing APT *or* PPT on both together didn't help). So firstly: THANK YOU, secondly is there a name for this tendency? Further relavent information is that prior to getting the pain I had spent years Downhill Mountain biking where we spend a lot of time in a stance that I now realise might have contributed to the pattern of hip stiffness I describe. Many thanks for any answer! But no probs if you can't answer these sort of qs in YT comments, you've done a huge amount to help me already with the videos :-)

[@Gmoneymvmt]

Good question. It's tough to come to that conclusion because there's such little movement between the innominate bones and the sacrum, but ultimately it would come down to the objective assessment findings to determine where the main limitations are. Remember that static posture doesn't always indicate function, but it does tell a story. so if you had a more forward pelvis on one side, but was still able to demonstrate adequate strength and mobility on that side, it wouldn't be a big issue. That being said, if for instance, hip extension and internal rotation was limited on one side potentially due to a more forward, pelvis, then I would prescribe exercises to work on those ranges specifically. But an assessment would determine if the limitation is at the pelvis or the femur. I actually have a video explaining this on my channel.

[@AndreS_22246]

@@Gmoneymvmt thanks very much for taking the time to reply! I’m going to head over to your channel now. I realise now that I might have stumbled across some exercises that help me, and then worked backwards to a ‘self-diagnoses’. Bearing in mind I have precisely zero knowledge on physiology beyond watching KZbin videos, I might be miles out! Thanks for being so polite with me 😂

[@Gmoneymvmt]

@@AndreS_22246happy to help! Let me know if you have anymore questions

[@blue8857]

Move it or lose it!!! I've reached the age where my arms are assisting when I stand up and if I have something in my arms and I go to stand up it isn't going to happen. I used to stand up with a child in my arms, or a load of laundry, what ever it happened to be, now its stand up first with arm muscle assist, making the appropriate grumbling, grunting, groaning 'old people' noises, then pick up whatever I need to carry. This past week, I have been focusing on deliberately step by step standing up using my leg muscles alone and surprise surprise my quads woke up! Yee-OUCH!!! But I'll keep going! I'm shuffling around like Frankenstein or the Tin Man, not good!!! And I did it to myself!!! it's just too much online time parked at my desk or pretzeled in my chair mindlessly scrolling. I miss my strong healthy happy flexible graceful body.... move it or lose it!!!

[@Gmoneymvmt]

Never too late to work on improving your movement! The body is adaptable at any age

[@blue8857]

@@Gmoneymvmt In my early 20's I was training with a friend to compete in local bodybuilding competitions, a far cry from where I am today, right? In 2020 I was in a car accident, compression fracture in my lower back and whiplash, all during C-19 and its like I just gave up. I'm all healed up and as good as its going to get, but I've packed on so much weight and I'm pretty disgusted with myself, how do I get out of this lazy unmotivated funk???

[@Uprighthealth]

@@blue8857 You already started getting out of the lazy unmotivated funk. Now keep staying out of it by moving. You already know what work it takes to build your muscles. Just keep taking those baby steps!

[@TrishJay1577]

@@blue8857empowered by inspiration. Inspiration first - in spirit - fill your cup. Find what moves you. What makes you laugh, fills your heart, sing your song, laugh out loud. Nature, music, dance or physical movement that gets you going within. Maybe yoga. The. Once inspired, Embody it. Em power. Action. It will come easy once your spirit is right. Once your cup is full again. It happens for us. Not to us. Remember it is a journey. Happy travels 💛🙏🏽

[@rushbeverytime]

I fixed my asian squat by training the neck (chin tuck), but that’s just my case.

[@krista9835]

Any advice for people who stand all day? Thanks for your channel, Matt.

[@MaxJansen-kw6qs]

@@krista9835 im looking for this also!

[@Gmoneymvmt]

Try to take breaks by sitting more. If you can, work on your forward fold, deep squat and overall strength in those end ranges to offset the standing.

[@krista9835]

@@Gmoneymvmt Why, thank you! I'll try your advice.

[@anasabu-rasheed544]

Break up the sitting. Change position. Move more and stretch 👍

[@wendywhitley4611]

Just stays in the deep squat as a flex. :D

[@pichelen]

I'd rather sit on a comfortable office chair than stand and shuffle around in a small area at work, perching occasionally. At the end of desk chair day you have more energy to do the corrective exercises.

[@dellieb6337]

Middle split hurts my knees

[@ninagoldstar]

❤

[@ONeilTD]

But I am stiff as a log in the morning

[@Gmoneymvmt]

Same with me! Completely normal

[@czurbandanaz]

Fai fix biking and rock climbing

[@larkhughes9740]

Movement is medicine. Strengthening is better than stretching. Per Dr. Charlie Johnson.

[@Gmoneymvmt]

Strengthening can certainly provide more benefits than static passive stretching, depending on context. But have you ever considered that proper flexibility training actually is a specific form of strength training?

[@larkhughes9740]

@@Gmoneymvmt Absolutely! I do Qi Gong .

[@hristopavlov298]

@@larkhughes9740 First you have to lengthen then strengthen. Otherwise you train your muscle to get stronger in a limited range and lose function where he is already lacking.

[@hootiebubbabuddhabelly]

Soleus pushups - nuff said

[@TrishJay1577]

Great! Thank you! Quick Look online and the research looks impressive. Have you had success with this technique, then?

[@hootiebubbabuddhabelly]

@@TrishJay1577 It has taken the roller-coaster effect out of my blood sugar levels, yes. Absolutely. No crashing, no dizziness. Is it doing it the way they think it is? I have no idea but I can do it all day long, with zero fatigue.

[@woodisgood85]

I find that rotating position sitting position between cross leg, squatting and thunderbolt pose to help with flexibility . Seems to make more sense that staying in one position for long periods of time and take few seconds to change positions. Now to work on my middle split 😂

[@woodisgood85]

Oh side note I as white as can be and the more I work this position the easier it gets. I don't think race has anything to do with it. I do think culture does (sitting in chairs)

[@DaboooogA]

Can't reverse the effects of sitting simply by having movement breaks.

[@Ibroxpark1688]

I drove taxis & lorries for over 30 years & now I'm paying for it with hip pain

[@ItsMefromSnuffys]

Love you Matt, BUT. My Granny wore a bun like that…. That is NOT for a man

[@Gmoneymvmt]

Sounds like a very cool granny!

[@Uprighthealth]

😂thank god the bun isn’t on MY head!

[@TE-7302-]

Buns are hot.

[@tom-kz9pb]

Sitting all day is terrible for you, no matter about a brain-dead, clickbait video that tells you what you prefer to hear. Your best advice is to get off your rear end and walk, as much as you are able.