Exercising can be a real challenge if you are stuck sitting at a desk. The more you move your body throughout the day, the better for you. However, many must endure prolonged sitting times and lack access to a standing desk. It is difficult, if not impossible, to log 10,000 steps daily. However, just because you are stuck sitting at a desk, you do not have to let your health suffer for it.
Sitting and Your Body
Sit for a long time, and you feel stiff and tired. But what is happening? The extended sitting causes you to tighten your hip flexors leading to low back pain. It causes a chain reaction and can affect your pelvis, rib cage, and diaphragm resulting in joint malalignment, muscle weakness, and overall instability.
Sitting and Your Posture
When you sit at a desk, there is upper body tension. Many people hold pressure on their upper body, neck, and shoulders when hunched over a computer screen. However, a few things to remember will help improve your alignment:
- Keep your feet on the floor, keep them apart when you sit, and do not cross the knees or ankles.
- Keep the spine as straight as possible.
- Relax your shoulders while you type, and keep your elbows toward your ribs at a 90-degree angle.
Exercises for Those Who Sit for Long Periods
If you are sitting most of the day, you are probably aware that you need to move. Scheduling regular breaks will help you ensure that you move periodically. Set a timer on your phone alert that will alert you at least once every hour. Do you have an Apple watch? Try the stand feature that will alert you to move every hour and keep track of when you are standing. Here are three desk exercises to help you. The best part is that you do not have to go to a gym; you can do the exercises at your desk. Try these exercises:
- Spine twist. You can perform this exercise while at your desk. As you sit tall at your desk, lift your spine and rotate it to keep your core tight. You can use the chair arms to assist your twist if you need to. Hold it for five seconds, then repeat on the other side. If possible, repeat the exercise five times on both sides.
- Chest opener. To perform the chest opener, interlace your hands behind your head with your elbows wide as you sit, feet on the floor hip-width apart. Lift your spine to the ceiling while supporting your head. Repeat this five times.
- Half-kneel stretch. Start this exercise in a half-kneel position. Compress your low back and inhale. Change and move your body weight forward as you exhale.
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