If you’re stuck behind a desk all day, you already know you’re tight in places you didn’t even know you had. That’s why it’s important to keep everything loose and open — especially your ankles, hips, back, and shoulders, all places that get the lion’s share of injuries and strains.
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Brazilian Jiu Jitsu practitioners are no strangers to pain in those areas, which is why they spend pre- and post-rolling with an extensive routine of stretches — and you can do all of those movements with just a stability ball. If you’re strapped for time, go through each movement for 20-30 seconds with no rest other than the transition from one to the other. Once you’re more comfortable with each exercise, increase the intensity in the same amount of time by executing more reps, or increase the time you spend up to 90 seconds. Deep Squats
Knee Hug with Thoracic Extension
Lateral Walk with Hip Finish Through
Squat to Push-Up
Around the World with Hip Through Finish
Knees on Ball Ab Rotation
Rotational Hip Flexor Stretch
Push-Ups
Push-Up Plank with Knees to Opposite Elbows
Single Leg Knee on Ball with Stretch and Balance
Lateral Knee on Belly
Ab Roll Out
Single Arm Pot Stirs
Double- and Single-Leg Extensions
Knees on Ball with Hip Rotation
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If you’re stuck behind a desk all day, you already know you’re tight in places you didn’t even know you had. That’s why it’s important to keep everything loose and open — especially your ankles, hips, back, and shoulders, all places that get the lion’s share of injuries and strains.
RELATED: How to Do Yoga at Your Desk
Read article
Brazilian Jiu Jitsu practitioners are no strangers to pain in those areas, which is why they spend pre- and post-rolling with an extensive routine of stretches — and you can do all of those movements with just a stability ball.
RELATED: How to Do Yoga at Your Desk
Read article
RELATED: How to Do Yoga at Your Desk
If you’re strapped for time, go through each movement for 20-30 seconds with no rest other than the transition from one to the other. Once you’re more comfortable with each exercise, increase the intensity in the same amount of time by executing more reps, or increase the time you spend up to 90 seconds.
Deep Squats
Knee Hug with Thoracic Extension
Lateral Walk with Hip Finish Through
Squat to Push-Up
Around the World with Hip Through Finish
Knees on Ball Ab Rotation
Rotational Hip Flexor Stretch
Push-Ups
Push-Up Plank with Knees to Opposite Elbows
Single Leg Knee on Ball with Stretch and Balance
Lateral Knee on Belly
Ab Roll Out
Single Arm Pot Stirs
Double- and Single-Leg Extensions
Knees on Ball with Hip Rotation
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
More News
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Work on That Core With The Vinsguir Ab Roller in Your Home
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Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
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Work on That Core With The Vinsguir Ab Roller in Your Home
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Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
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Work on That Core With The Vinsguir Ab Roller in Your Home
Fuel Up For Your Workouts With Core Power Protein Shakes
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Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
All Stories
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
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Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
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