Do we never tire of sitting? Sometimes we need to sit to perform our duties, but as a society, it’s undeniable that we sit too much.
We were made for movement, as human beings. So, as we’ve evolved into a more sedentary animal, we’ve fallen prey to aches and pains which result from not moving around enough.
But this can be avoided with my favorite antidote – exercise. These are simple movements you can perform (some at work) to keep your muscles activated and your body feeling limber. If you’re allergic to the word “exercise”, fear not. I’ll be gentle.
For your edification and a healthier spine, here are 5 exercises you should perform if you sit all day.
1. Plank
The plank is one of the most efficient, effective exercises ever conceived. Proper execution is important, so may I suggest that you watch this excellent video, describing the objective of planking and demonstrating the way your muscles should engage.
The plank works your body from the arms and shoulders through the core to the calves, keeping you strong.
2. Hip flexor lunge
Standing with your hands on your hips, taking one giant step forward, so that the knee on the standing leg bends to touch the floor. Repeat on the other side. Do 3 sets.
This exercise stretches the hip flexor on the front of your hip, which shortens when you sit all day at work.
3. Bridge
Lying on your back with your knees bent and your arms extended at your sides, lift your buttocks off the floor, until your body forms a straight line from shoulders to hips. As you do so, engage your core to ensure hip stability.
At the peak of your lift, hold for 10, then gently release to the floor. Repeat 5 times to start.
This exercise engages your core, including your gluteus muscles, which can shorten when you sit for long periods. You need your glutes for strength and stability.
4. Wall presses
Stand about 3 feet from the wall. Place your hands on the wall about shoulder width apart. Bend your arms until you’re as close to the wall as you can get with your feet flat on the floor, then push back. Repeat 10 times to start.
Your shoulders and arms can suffer from poor sitting posture, poking chin while sitting and other habits. Keep them resistant with this exercise.
5. Go for a walk
OK. This isn’t an exercise, per se, but it is one of the 5 exercises you should perform if you sit all day. Spend your lunch hour walking. Take a sandwich with you and walk to a park, or another pleasant place to eat it.
The worst thing you can do is to remain sitting at your desk. Get up and move around and do it often during the day (every 30 minutes, if possible). Even just walking to the break room to get a glass of water helps.
Need support for a pain issue? Contact me. Let’s address it.
