If you have back pain, comment 😫😫😫 Here are 4 exercises you can do every morning to help reduce the effects of sitting all day at work: 1: jump rope for your heart health and to maintain or drop body weight. When we sit our hearts don’t get enough strength training to be resilient and we gain weight due to inactivity 2: banded squats. When we sit to long, we get weak glutes and tight hip flexors. We get “dormant butt syndrome” which makes our hips hurt and our low back hurt. This exercise wakes them up and helps keep our pelvis aligned, which reduces back pain 3: Windshield wipers. Sitting shortens and weakens our hip flexors, which pulls our pelvis forward and causes back pain. This stretches them out and gives us more range of motion. 4: hamstrings curls. Sitting shortens and tightens your hamstrings since our knees are bent. That’s why it hurts to stand up. This exercise lengthens and strengthens them, while also working the glutes. Strong hamstrings pulls your hips backwards while the hip flexors pull them forward. Which when all muscles are strong and activated properly, your pelvis is stabilized and you have less back and knee pain. If you sit longer than 6 hours daily, try to stand up every 20-30 mins, at least once an hour and do this workout at least 3 days per week! Bc I know you’re tired of being in pain!! #GetInTheZone and #getGutted #stlfit #stlfitness #backpainexercises #backpainrelief #stlcreatives #stlathlete #stlrunner #stlbusiness #stlbusinessowner #stlentrepreneurs #stlblackbusiness #stlblackowned #stlmade

If you have back pain, comment 😫😫😫 Here are 4 exercises you can do every morning to help reduce the effects of sitting all day at work: 1: jump rope for your heart health and to maintain or drop body weight. When we sit our hearts don’t get enough strength training to be resilient and we gain weight due to inactivity 2: banded squats. When we sit to long, we get weak glutes and tight hip flexors. We get “dormant butt syndrome” which makes our hips hurt and our low back hurt. This exercise wakes them up and helps keep our pelvis aligned, which reduces back pain 3: Windshield wipers. Sitting shortens and weakens our hip flexors, which pulls our pelvis forward and causes back pain. This stretches them out and gives us more range of motion. 4: hamstrings curls. Sitting shortens and tightens your hamstrings since our knees are bent. That’s why it hurts to stand up. This exercise lengthens and strengthens them, while also working the glutes. Strong hamstrings pulls your hips backwards while the hip flexors pull them forward. Which when all muscles are strong and activated properly, your pelvis is stabilized and you have less back and knee pain. If you sit longer than 6 hours daily, try to stand up every 20-30 mins, at least once an hour and do this workout at least 3 days per week! Bc I know you’re tired of being in pain!! #GetInTheZone and #getGutted #stlfit #stlfitness #backpainexercises #backpainrelief #stlcreatives #stlathlete #stlrunner #stlbusiness #stlbusinessowner #stlentrepreneurs #stlblackbusiness #stlblackowned #stlmade

REPOST! Shout out to Danielle of the Brown Self Care Collective/DOPE & Happy Therapy and Coaching Services as she chops it up with another DOPE Brown Self Care Dealer: ME! Christie Holland, owner of GUTTED FITNESS (St. Louis, Missouri). Christie's Links: www.guttedfitness.com instagram.com/guttedfitness/ facebook.com/getgutted/ / @guttedfitness Check out Danielle's Links: brownselfcare.com https://www.youtube.com/@UCsrVQo89j8k20bxhpzmkyFw instagram.com/brownselfcarecollective/ dopeandhappytherapy.com instagram.com/dopeandhappy/ Swag out while you Get Gutted in your Gutted Apparel- www.guttedfitness.com/shop. Something bothering you lately? Let's rap. Get a new or similar perspective on your situation with the In My Mind Blog.

If you: - Are short on time but need a quick workout - Ain't tryna pay for a gym membership - Have trouble with balance and coordination - Have pinned up energy to release - Trying to burn belly fat and drop weight Try jumping rope. This can be done almost anywhere and doesn't take too long to feel the results. Jumping rope is a great way to ease into fitness, manage your energy, trim belly fat from stress, improve focus, concentration, balance and coordination. Try this as your warm up or use it for your cardio circuit!  Music by CoopDaTrille: https://www.youtube.com/@CoopDaTrille Tap into these Gutted Workouts, designed with you in mind. It's perfect for you if: - You're just starting your physical health journey, - Don't feel like thinking and wanna follow along, - Need to spice up the workout, or - searching for recovery or slight workouts and stretch routines. Don't forget the playlist though! - Gutted Workouts- https://music.apple.com/us/playlist/gutted-workouts/pl.u-BNA6r1eF1zB5lED -Gutted Deep Stretches- https://music.apple.com/us/playlist/gutted-stretch-it-out/pl.u-PDb40GguLNmo71p Swag out while you Get Gutted in your Gutted Apparel- www.guttedfitness.com/shop. Something bothering you lately? Let's rap. Get a new or similar perspective on your situation with the In My Mind Blog. guttedfitness.com