Sitting is something we can’t entirely forgo in our daily lives considering that we do a lot of things while sitting down. Eating, driving, online shopping, watching TV/movie, relaxing, and even working all involve sitting. However, if we don’t find ways to break this cycle; it could be lethal for us.
People with deskbound jobs tend to sit for hours on end know the feeling of sore low back, stiff neck, tight hips, and shoulders all too well. It doesn’t just make your entire day uncomfortable, but it also can affect your health in the long run which could lead to poor performance in your job.
Though you can’t avoid sitting most of the time due to the nature of your work, there’s something you can do about the discomfort and its other effects. Breaking the immobile position by stretching is a great way to minimize not only the soreness but also all the possible negative effects of prolonged sitting. Practice all these following moves and see it can make a difference for your body in general, as well as help, improve your concentration. Don’t worry, these poses won’t freak your co-workers out!
Hunching over in front of the computer can make your neck area feel sore really fast. So you give it a good stretch to prevent constant soreness.
You can do this while sitting. Tilt your head to the right to bring your ears closer to your shoulders. You can use your hands for better stretch, just don’t overdo it to the point that it starts hurting you.
Hold it for 20 seconds and switch to the other side.
Repeat for 3-5 times on each side.
Reach For The Stars
Interlace your fingers and reach up towards the ceiling.
Reach as high as you can. If you want you can also stand up for a better stretch.
Keep your palms facing up towards the ceiling.
Hold it for about 20 seconds.
Repeat for 3-5 times.
Stay seated while facing forward. Now slowly turn your head to your right shoulder without allowing the rest of your body to turn too.
You can also use your hand to stretch further and then hold for 20 seconds.
Switch to the other side again and hold for the same amount of time.
Repeat for 3-5 times on each side.
Isometric Thigh Exercise
You’d be surprised to know that most of the time, the low back pain that you complain about a lot is because of tight hamstrings. So this kind of exercises helps strengthen your muscles without putting pressure on your joints.
Start by sitting down on the floor.
Keep your right leg straight in front of you as you bend your left leg over it with your feet flat on the floor.
Tighten your right thigh muscle.
Hold that tension for about 6-10 seconds and repeat that 5 times.
Once you’re done with your right leg, switch to your left leg.
If you’re allowed to bring a pair of light dumbbells in your office then it’s great to use them in this exercise. Otherwise, you can still do the movement using body weight. It’s just that the weight gives a little resistance so your muscles get more engaged.
Start by lying on a bench with a dumbbell in each hand. You can start with at least 2.5 lbs. weight in each hand and then slowly build it up as you become stronger.
Now stretch your arms out to your sides.
Slowly bring your arms together while keeping them stretched out.
Try to do at least 2 sets of 8-12 repetitions.
Isometric Chest Press Exercise
Put your hands together in front of your chest like you’re praying.
Push your hands against each other as hard as you can.
Do that for 5 seconds before taking a 5-second rest.
Repeat that for 5-10 times.
Wall or Desk Push Up
Push-up is a great full body workout that can really train your muscles to work together and become stronger. However, it’s also one of the most difficult forms of exercises out there. But here’s a variation that will make it easier for you and can be done within your cubicle.
Face a sturdy wall or if your desk is heavy enough that it can hold you in place and stand about a foot away from it.
Now place your hands on the wall or the edge of your desk at shoulder height.
Slowly lean onto the wall/desk while making sure your hips and shoulders are moving in as one.
Push back up to here you started.
Do 2 sets of 8-12 repetitions.
Overhead Side Reach
Stand with your feet about shoulder-width apart.
Clasp your hands together above your head.
Lean to the left. Hold 30 seconds.
Switch to the right, and repeat 3-5 times on each side.
Seated Spinal Twist
Sit up tall on a chair and put your hand on the outside of the opposite thigh.
Gently twist in the direction of your arm and hold. Then, switch to the other side.
There may be chiropractors in Singapore that can help you correct your posture, relieve the pains accompanied with prolonged sitting, treat spinal injury or disorder you may have developed over time and prevent them from coming back, still, you need to make effort at your end.