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SiG MT 91 TRAINING TIPS By Tamera Podry Photography by Jim Wells 5 Moves to Improve Posture and Reduce Pain at the Office y now, we've all heard that siing is the new smoking, but what can you do to counteract the negative effects that your desk job has on your body? If your job requires hours of siing, some of the things you might be feeling are neck pain, headaches, upper and lower back pain, elbow or shoulder pain, and sciatic nerve pain. Doing these 5 moves daily, as oen as possible is the first step to feeling great at the office. B While siing the hip flexors are in a shortened position, which can cause lower back pain and can permanently change your posture, if not addressed. To do this stretch, you'll need to get out of your chair and position yourself with one knee on the floor and the other foot planted in front of you, so you're in a kneeling lunge. If necessary, put something so under your knee for comfort. Once in position, sit up tall and squeeze the glutes (your bu) on the kneeling leg. Hold for 30 – 60sec. Switch legs and repeat. Don't be scared to do this as oen as possible – you can't overdo it! When doing lots of typing and writing, your forearms can get really tight which can lead to elbow or wrist pain. You'll need a ball about the size of a lacrosse ball, or you can purchase a tool as seen in the photo specifically designed for myofascial release. Set the ball on the desk and position your arm on the ball with your palm up. Simply roll the ball up and down on the muscles of the forearm making sure to spend more time on areas that are sore or particularly tight. is can be done as oen as you like for as long as you like! Siing in a chair for hours leaves your glutes stretched out and weak which causes a myriad of issues including lower back pain, hip pain, sciatic nerve pain, and knee pain. Pick up one of these small round resistance bands and you are all set to get those glutes fired up! Position the band just above the knees – the closer to the knees, the beer – and then push out on the band like you're trying to break it, then relax. is should be done in 3 sets of 10-20 repetitions. #1 • Kneeling Hip Flexor Stretch #2 • Forearm Massage #3 • Seated Glute Medius Activation