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Nästan alla jag jobbar med, alltifrån vanliga atleter till proffs, har någon typ av problem med sätesmusklerna och höfterna på grund av för mycket stillasittande. Tänk på hur våra kroppar är byggda och hur de användes i tusentals år: i ständig rörelse på jakt efter mat. Nu sitter vi ännu mer än vanligt och självklart påverkar det kroppen negativt. Det bästa du kan göra för att motverka stillasittande är att öka din rörlighet i de kroppsdelar som påverkas mest och hålla dem flexibla. Avsätt 20 minuter varje kväll till den här stretchövningen. 1. __Bröstmusklerna__ De här musklerna spänns ofta när vi sitter eftersom axlarna är framåtdragna, vilket gör bröstmusklerna kortare. Stretcha dem genom att ställa dig i en dörröppning med händerna i axelhöjd. Luta händerna mot dörröppningen, gå framåt så att händerna är bakom dig och lyft bröstet uppåt. 2. __Höftböjare__ Stillasittande innebär att höftböjarna är kortare. Förläng dem genom att göra ett utfall och stå kvar så, med ryggen i en neutral ställning (varken bakåt- eller framåtlutad). 3. __Baksida lår__ De här musklerna blir också korta när du sitter vid arbetsbordet, i bilen eller på soffan i flera timmar. Stretcha dem genom att lägga dig ner på rygg på golvet och luta benen mot väggen. ## “Studier visar att du har störst chans att ta till dig en ny, sund vana, till exempel de här tre dagliga stretchövningarna, om du kopplar dem till en befintlig vana.” Ryan Flaherty Studier visar att du har störst chans att ta till dig en ny, sund vana, till exempel de här tre stretchövningarna, om du kopplar dem till en befintlig vana. Sitt inte längre på soffan när du tittar på tv på kvällen. Ställ dig upp och motverka effekterna av allt stillasittande med hjälp av de här stretchövningarna. Om du gör dem till en del av din vardagsrutin kan du känna dig mindre stel och röra dig lättare. ### Gå med i Nike Training Club10 Få tillgång till våra världsledande experter och tränare som kan hjälpa dig att hålla dig frisk och aktiv. [Hämta](https://smart.link/5deaab27fce3c)  ### Gå med i Nike Training Club Få tillgång till våra världsledande experter och tränare som kan hjälpa dig att hålla dig frisk och aktiv. 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