CST joint mobility and health for when you're sitting on your butt all day

[Note: Visit this post for the Top 5 Mobility Exercises For Desk Jockeys]

Unfortunately, my butt has been glued to my desk chair much more than I would like in recent days as Ryan Murdock and I try to pull together the last details for the launch of our new eBook; The Bodyweight Exercise Revolution.  It is the first volume of our series entitled The 4x7 Wave, which explores the principles of varying waves of intensity within a 28-day cycle of exercise.  The original 4x7 program was developed over years of observation by Coach Scott Sonnon of the Circular Strength Training (CST) system.

At any rate, I noticed that with my seat spending so much time supporting my butt lately, that I started to detect little warning signs in my hip and pelvic regions.  So the first thing I did is hit the Intu-Flow drills.  Specifically I've been doing lots of pelvic circles and hip openers.  The following video clip should give you some ideas of things you can do at work to keep your pelvic region mobile and healthy. 

The hips and pelvis are a key link in every movement you make throughout your day.  They transfer force up and down through your body.  And if they are not calibrated right, like a bike rim with a loose spoke, then extra stress is going to cause something to give.  Moving the pelvis through its full range of motion will keep it greased up but will also help you develop full muscular control over the area.  This means not only mobility but stability, two ends of the joint health spectrum which are totally interdependant.

Comments

[lorenzo damarith]

hello,

coach steer, once again, nice video clip. just wondering, how many volumes will be in this new series, and when will they be available?

thanks

[Adam Steer]

Hey Lorenzo,

First one should be out today my friend! :)

Right now, there are at least three titles planned in the series, but the possibilities are endless.

Cheers,
Adam

[lorenzo damarith]

hello,

coach steer, that sounds good! it is always fun to have new things to look forward to!

still have not investigated 4x7... but will be getting to that soon. are "4x7 original" and "4x7 wave" intended to be complimentary, or is "wave" a replacement?

thanks

[Adam Steer]

Hey Lorenzo,

The 4x7 Wave series is an extension of Coach Sonnon's original program. It is meant to feature the many different ways that his formula can be applied. This first volume will use nothing but bodyweight exercises. It is presented in 5 programs for 5 distinct goals. Keep an eye on the RMAX forum today, there should be an announcement (I hope).

Cheers,
Adam