Using Everyday Movement for Fitness

By September 21, 2018Alignment, Monthly Tips

The 4 H’s ( and sometimes 5)*

We all know it’s important to exercise, but some days there just isn’t time.
This month’s Sit Tech tip is dedicated to using a common, daily movement in ways that strengthen muscles. So get ready to become more fit without adding a second of “exercise” to your day.

Sit Tech to the Rescue

How many times each day do you sit down or stand up? The answer is lots! Use the Sit Tech method of Heart, Head, Heels and Hands to make rising or sitting down in a chair into a healthy workout. It actually takes longer to read the instructions below, than it does to complete the movements in correct alignment. And once you learn the 4 H’s, you are on your way to stronger leg and back muscles-with no sweat.

Sitting Down (Heart, Head, Hips and Heels) optional Hands

  • Stand with the back of your legs lightly touching the seat of the chair.
  • Breathe deeply and expand your ribs in all directions: side to side, back and front.
    • Feel the spaciousness this creates within your ribs, around your HEART.
    • Continue expanding as you…
  • Press your HEAD back, activating the muscles in your neck and upper back.
  • Rest your finger tips on the top front of your pelvis. Tip your pelvis forward as you push you HIPS back.
  • Press down on your toes and pull your HEELS toward each other to firm the muscles in your legs and hips. Maintain this firmness as  you:in all 4 H’s as  you:
  • Lower yourself to the chair.

For and Added Boost

  • Push both HANDS forward with your palms facing each other.

Standing Up (Heart, Head, Hips and Heels) optional Hands

  • Move your hips to the front of your chair, creating a space between your back and the back of the chair.
  • Breathe deeply and feel your ribs expand in all directions: side to side, back and front.
    • Feel the spaciousness this creates within your ribs, around your HEART.
    • Continue expanding your ribs as you…
  • Press your HEAD back, activating the muscles in your neck and back
  • Rest your finger tips on the top front of your pelvis. Tip your pelvis forward as you push you HIPS back.
  • Press down on your toes and pull your HEELS toward each other to firm the muscles in your legs and hips. Maintain this firmness as  you:in all 4 H’s as  you:
  • Lower yourself to the chair.

For and Added Boost

  • Push both HANDS forward with your palms facing each other.

Simplify
If this exercise is challenging, feel free to hold on to the edge of your desk until your muscles and balance become stronger.

Intensify
Increase the benefit of this 4 H workout by moving very slowly and keeping your torso upright. You can even hover over the chair for several seconds before completely rising or sitting. Also experiment with clasping your hands behind your head. Just remember to keep your elbows pointing forward and press your head back into your hands.

* Always listen to your body.   If it hurts, don’t do it!   Consult with your health professional about performing any activities mentioned in these tips.   Sit Tech does not offer medical advice and is not responsible for use of its tips.

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