man-sitting-clip-art-silhouetteSitting sucks! I don't say this to sound like some fitness elitist who never eats a carb and goes to bed at 8pm every night. I say it because I genuinely can't stand sitting for long periods of times. It makes my back cranky, my hips stiff, and after a while takes a toll on my mood.

I've noticed all of these things more and more in the last 18 to 20 months after beginning a second job that requires long hours of sitting. It really can drain you both physically and mentally.

This past week I have unfortunately spent a lot of hours sitting.

Over the weekend I worked 24 out of the 48 hours at the hospital. Most of this time was spent seated in a chair bent over a computer typing. I try to make a point at times to stand or knee at the desk from time to time, but personally I find my ability to focus and concentrate diminish when not seated and seeing as how I am documenting medical records that have the possibility of being under legal review it is important that my documentation be accurate making kneeling and standing rather unviable options to do for any length of time.

Then on Wednesday I had the incredible experience of being able to attend game two of the World Series at Kauffman Stadium. I plan to share more on this experience tomorrow so for now I'll just say that it was AWESOME!!!

But it did require a lot of sitting. We left joplin at 1:30pm and arrived at the stadium at 4:15pm. We tailgated for a bit which did allow me to play some catch with the kids and move around a bit, but then we sat through most of the game from 7:00pm to 11:00pm. Then we turned around and drove back to joplin on Thursday for another 3 hours.

Needless to say I have been quite stiff and tight at times during this week which for me translates into less time lifting heavy stuff and more time spent foam rolling and just moving. In particular one of the areas I always feel the most stiff in especially after being on the computer while sitting is my upper back.

And I imagine that since most people work in careers that require long hours seated in front of the computer you also at times have a stiff upper back. So I wanted to share with you one of the drills that does me the most good when trying to restore mobility and movement through my upper back. I call it a Weighted Back to Belly Roll w/Leg Drive. I think it will come to be one of your favorite after-work-before-training exercises.

Happy moving and heavy lifting!

Practical, Purposeful, Effective Training