If you sit more than 6 hours a day, read this
Pause for a moment and observe how you sit. Yes you! Let's have a little fun! How to sit now? Did you slip down in your chair? Or have you leaned forward towards your computer screen? What about your feet? Is your foot tucked under you? Or are your legs crossed?
Show key points
- With sedentary jobs on the rise, many people sit for over six hours a day without sufficient physical activity, risking serious health issues like cardiovascular disease.
- Regularly interrupting long sitting periods with movement can significantly reduce the harmful effects on the body.
- Simple exercises such as stretching your chest and shoulders help counteract the tendency to hunch forward while working.
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- Neck stretches can relieve the strain caused by leaning your head towards a computer screen for extended periods.
- Spinal rotation exercises are effective in alleviating back tension from poor sitting posture.
- Tight hips and hamstrings from prolonged sitting can be addressed with easy stretches targeting those muscle groups.
- Including wrist stretches in your routine can prevent discomfort from repetitive typing and poor wrist positioning.
As the rate of sedentary jobs increases, many people spend six hours or more without regular physical activity. Long periods of time without regular activity can be very harsh on the body. Research suggests that those who sit for long periods have an increased risk of cardiovascular disease and shorten life expectancy.
Do not worry! We do not suggest that you roll out a yoga mat in your office. You can do these seven easy exercises while sitting in your chair. Learn more about other helpful ways to stay active during your workday.
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Stretching the chest and shoulders
Stretching the chest and shoulders may be one of the best stretching exercises if you find yourself leaning forward while working. This exercise targets the chest muscles and helps open the chest.
Method: Take your arms behind you and clasp fingers together. Start by raising your arms up until you feel stretched out on your chest. Continue this stretch for 15 to 30 seconds and then release it.
Neck stretching
Many people lean with their heads forward towards their computers when working in the office. This puts additional pressure on the neck. If you have frequent headaches or tension in your upper back, stretching your neck may help.
Method: Stretch your right arm down and hold the side of your chair. Tilt your head to the left until you feel a gentle stretch on the side of your neck. Hold this position for 15 to 30 seconds and then repeat on the other side.
Spine rotation
Presenting your hips forward on a chair or sitting in a bent position can put a lot of pressure on your back. Spinal rotation can help relieve tension arising in the entire back and reset your position.
Method: With your entire feet on the floor, contract your abdominal muscles and start turning your upper body to the right. Place your left hand on the outside of your right knee. Place your right hand either on the arm of the chair or on the back of the seat to help deepen stretching. Rotate only as often as you remain comfortable. Even a simple spin can make all the difference. Hold the stretching position for 15 to 30 seconds and then repeat on the other side.
Back stretching
Your back can get hurt when you lean forward or when you retreat backwards a lot. Stretching your back while sitting helps relieve tension and open your chest and shoulders.
Directions: Sit in your chair with your back comfortably seated on the backrest. Place the palms of your hands on the back of your neck. Lean on the backrest of the chair while keeping your elbows wide until you feel a gentle stretch on the back and chest. Continue this stretch for 10 to 15 seconds.
Hip stretching
The lower body can become very tight after prolonged sitting. The hip muscles contract and tighten, and the buttocks stretch while sitting. This easy exercise targets all areas of the hips and buttocks in one stretch.
Method: While sitting, place your right ankle above your left knee. Sit upright and begin to flex forward from your hips until you feel stretching in your right rump muscles. You can squeeze your right knee to help deepen the stretch. Hold this position for 15 to 30 seconds and then repeat on the other side.
Knee tendon stretching
Without regular activity, hamstrings can tighten quickly. This simple stretching helps relieve leg discomfort and keep hamstrings relaxed.
Method: Stretch your right leg forward while keeping your entire left foot on the floor. As you sit upright with your head aligned with your spine, begin to flex forward trying to reach your right toes. If your chair has wheels, lock the wheels to avoid rolling backwards. Hold this position for 15 to 30 seconds and then repeat on the other side.
Wrist stretching
Placing your wrists on the keyboard or typing for long periods can lead to tension in your wrists. These two simple wrist stretches target the flexor and extensor muscles of the wrist.
Method: Extend your right arm directly in front of you with your palms facing up. Bend your wrist until your fingertips are pointed towards the floor. Using your left hand, pull your fingers back to deepen the stretch until you feel a stretch in your arm. Hold this position for 15 to 30 seconds and then repeat on the other side. Repeat this exercise with your palms facing down and fingers bent up.
No matter how you move your body during the day, the key is to do something regularly. Incorporating these seven simple stretches while sitting at your desk can go a long way in reducing the effects of sitting on the body.
