EXERCISE YOU CAN DO IN YOUR WORK #3

BUTT SQUEEZES(STRENGTHEN GLUTEALS)
THE EASIEST EXERCISE THAT YOU CAN DO AT YOUR DESK IS BUTT SQUEEZES.YOU CAN DO THEM WHILE YOU ARE ON THE PHONE OR TYPING UP A REPORT.SIMPLY SQUEEZE AND RELEASE YOUR BUTTOCKS MUSCLES SEVERAL TIMES.THIS IS THE NUMBER ONE EXERCISE THAT WILL HELP PREVENT “OFFICE CHAIR SPREAD” OF YOUR HINDQUARTERS



PELVIC TILT (SEPARATE PELVIS FROM TRUNK AND MOBILISE LUMBAR SPINE) Pelvic tilt are often recommended for developing support for the low back, abdominals, sacroiliac joint and adjacent structures. They are great for low back problems due to poor posture and muscle atrophy, and provide a starting point for spinal stabilization exercise programs. STAND WITH KNEES SLIGHTLY BENT, PULL ABDOMINALS IN, TUCKING BUTTOCKS UNDER,face your pubic bone to the ceiling hold for 5 seconds then make your bottom stick out,face your pubic bone to the ground.repeat 10 to 20 times,morning and afternoon.