muscle imbalance caused by sitting.
How to do a bird dog:
1. Start on your hands and knees, making sure to have a neutral spine so that there’s no arch in your lower back (pull your belly button in and make your entire body stiff to help).
An easy way to do this is to pretend someone is going to try to push you over, and you make your body rigid so they can’t.
By doing this, you’ll help tighten your core and glutes, along with other stabilizing muscles.
2. Without shifting your weight, lift and extend your right arm forward and your left leg straight behind you, then return to your hands and knees.
3. Repeat on the other side with your left arm and right leg.
Do 8 reps on each side. Repeat 3 times.
2. Glute Bridge
The glute bridge exercise helps strengthen the glutes while also stretching the hip flexors. Because you begin by lying on your back, it’s also easier to ensure your pelvis is properly aligned to counter the muscle imbalance created by sitting.
How to do a glute bridge:
1. Lie on your back and bend your legs with your feet planted on the floor. With your arms at your sides, your heels should be just below your fingertips.
2. Tuck your tailbone and drive your heels into the floor as you lift your hips toward the ceiling. Stop when your body creates a straight line from your knees to your shoulders.
3. Slowly lower back to the ground one vertebrae at a time.
Do 10 reps. Repeat 3 times.
3. Superman
Not only does the Superman exercise work your core and glutes, but it also works your entire posterior chain (the muscles along the backside of your body). When sitting and rounding our bodies forward, the entire posterior chain may be underutilized, and this is a great exercise for countering that and reducing lower back pain.
How to do a Superman:
1. Lie on your stomach with your arms above you in a “Y” shape.
2. Simultaneously lift your shoulders and your legs off the ground, feeling a “squeeze” along the entire backside of your