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Næsten alle dem, som jeg arbejder med – lige fra hverdagsatleter til de professionelle – har problemer med deres balder og hofter, hvilket er resultatet af at sidde for meget ned. Tænk over, hvordan vores kroppe er skabt og i årtusinder er blevet brugt: at bevæge os hele dagen for at samle mad. Nu sidder vi endnu mere end nogensinde før. Naturligvis vil det medføre problemer for kroppen. Det bedste, du kan gøre for at modvirke de problemer, er at øge din mobilitet for at vedligeholde din fleksibilitet. Hver aften kan du bruge 20 minutter på denne strækøvelse. 1. __Brystmuskler.__ De bliver stramme, fordi vi normalt vender skuldrene fremad, når vi sidder ned, hvilket forkorter musklerne. Stræk dem ud ved at stå i en døråbning med hænderne i skulderhøjde. Tag et skridt frem, så hænderne er placeret bag dig i dørkarmen, og løft brystet op mod loftet. 2. __Hoftebøjer.__ Når man sidder meget ned, bliver hoftebøjerne korte. Forlæng dem ved at lave en lunge, og hold ryggen ret (ikke bøjet fremad eller bagud). 3. __Haser.__ De bliver også forkortet af alle de mange timer ved skrivebordet, i bilen eller på sofaen. Stræk dem ud ved at ligge på ryggen på gulvet med benene op ad væggen. ## "Undersøgelser viser, at den bedste måde at inkorporere en ny sund adfærd på – som de her tre daglige strækøvelser – er ved at gøre dem til en del af en allerede eksisterende adfærd". Ryan Flaherty Undersøgelser viser, at den bedste måde at inkorporere en ny sund adfærd på – som de her tre daglige strækøvelser – er ved at gøre dem til en del af en allerede eksisterende adfærd. Så mens du ser TV om aftenen, bør du ikke bruge tiden på at sidde i sofaen. Rejs dig op, og lav disse strækøvelser. Ved at gøre dem til en del af din daglige rutine, vil du føle dig mindre stiv og have større bevægelsesfrihed. ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan forblive aktiv og sund. [Download](https://smart.link/5deaab27fce3c)  ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan forblive aktiv og sund. 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