The biggest disadvantage about a desk job is the fact that you need to sit the whole day. Fortunately there are stretch exercises for sitting too long that can be performed to help your body loosen up those taut muscles contracted while sitting all day.
It’s the same for those who work from home blogging or writing. The biggest mistake we make is to ignore the fact that we suffer from low back pain or joint pain. At the most as a consolation to our bodies, we may take a short break; walk over to the kitchen make a cup of coffee, and then resume sitting. Although necessary, It is unhealthy where sitting too long can take a huge toll on your body and your health.
As per the experts, sitting for long hours at a stretch can decrease metabolism, reduce blood circulation and even make your body slump. If your job demands that you be seated, then do so but that doesn’t mean you should allow the negative aspects of your job to take hold of your health.
Here’s what can happen if you remain seated too long at a desk job with no physical activity.
Sitting all day can exert a huge price on your body and besides the frightening stuff you just saw I the image, you ultimately end up getting hunched. Regardless of all those health articles you read on good posture while sitting, it never really figures when you’re immersed in your work. When you stop you’ll find yourself hunching. It’s bound to happen. The best way to avoid the damage of your work, perform these stretching exercises for sitting too long to undo the damage done while sitting to long. These helpful stretches are designed to prevent joint-stiffening, muscle-weakening and hunching:
Rotational lunges increase strength in legs and feet. They release tension in the shoulders and hip and improve spinal health.
Number 4 Sit
Because it looks like the figure 4, hence its name, the NO 4 sit. This stretch loosens the piriformis muscle making it flexible and preventing it from tightening due to periods of constant sitting.
This exercise improves the spine and stabilizing muscles. It also improves your posture helping you to sit upright and prevent hunching while working. When performing this stretch ease into it slowly to avoid spraining and damaging your muscles.
This simple exercise for sitting too long is an easy stretch which is really helpful. It is great to perform after awaking form sleep in the morning. It is one of the easier stretches after sitting and releases stress built up because of work. This also improves mobility and benefits stiff shoulders.
This stretches your entire body after sitting for long hours. It loosens muscles, stiff joints and increases flexibility. A great de-stressing posture too.
Low Cobra Pose
The low cobra pose also known as bhujangasana in yoga, stretches out the hip flexors that get rigid after sitting too long. It increases hip flexibility, strengthens your glutes and lower back thus reducing back pain. it is also one of the best stretches for low back pain.
Perform these stretch exercises for sitting too long consistently and you’ll observe the difference in the way you feel after sitting all day. All of the above stretches for sitting all day improve overall health and stimulate metabolism for increased circulation. Ensure that you hold each position for at least 20-30 seconds. Breathe while stretching. Moreover, if you are at work, take a break, walk around the office and stand while having your coffee. Take the stairs instead of the lift. Essentially, you need to do as much as possible to remain active and neutralize the harmful effects of prolonged sitting all day.