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Do these 5 exercises if you sit at a desk all day


Sitting all day can be bad news for your health – this is what you can do to help.

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We all know that the more you exercise during the day, the better. And between long hours at work, e-mails, and commuting, it can feel impossible to take a break, let alone get 10,000 steps (or more) per day . So what can you do if you are forced to sit at a desk for a long time for work and not have a standing desk and cannot move as much as you would like? The good news is that just because you have a desk job, your posture (and health) doesn't have to get a blow – and you don't necessarily have to raise your heart rate

In addition to more exercise during the day and being focused on regular exercises there are several other things that you can think about all day long if you sit down a lot. Keep reading for tips from a physical therapist and professional fitness trainers about counteracting the negative effects of sitting down all day.

How long-term sitting affects your body

We know that sitting a long day (whether you spend it on your computer or in a car or plane) can leave you stiff, tired and simply bla . But what exactly happens physically when we sit down for a long time?

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According to Dr. Erin Policelli, PT, DPT and founder of Stretch Kinetics is bad news for a long time, because it can tighten your hip flexors and lead to low back pain. "The hip flexors attach to the anterior part of the lumbar spine, the pelvis and the femur, so that their tightening results in a constant load on your back," Policelli said. This also has a domino effect and can affect your pelvis, rib cage and diaphragm and weaken the gluteal muscles.

"An important function of the gluteal muscles is to provide stability for the pelvis and the lower back, so if they do not function, this causes more back strain and an increased work load on the hamstrings while trying to help," Policelli said . "Prolonged sitting creates a situation of myofascial constriction, joint abnormality, muscle weakness and general instability with culmination of pain and dysfunction."

How long-term sitting affects your posture

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Sitting for a long time can cause uncomfortable tension in the upper body.

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One of the biggest complaints from people who often sit at a desk is tension in the upper body. Many people (including myself!) Maintain tension in the upper body, neck and shoulders when they spend a lot of time typing or bent over a computer screen or telephone. Fortunately, there are a few tips that you can keep in mind while sitting to improve your posture and body alignment.

Evan Breed is a master trainer at P.volve, a training method that includes physiotherapy-inspired exercises.

Tips for Better Posture While Sitting at a Desk

  • Breed recommends keeping your feet flat on the floor and hip width apart when you sit, and avoid crossing the knees or ankles for better alignment.
  • Keep the spine as straight as possible (against the chair or a cushion) and keep length at the back of the neck.
  • Relax your shoulders as you type and hold your elbows at a 90-degree angle toward your ribs. [19659026] Try alternating sitting with a standing desk or use an ergonomic chair such as a yoga ball.

Which exercises are the best to prevent sitting?

If you sit all day, you probably know that you have to move more. One way to ensure that this happens is by taking regular breaks. You can set a timer on your phone to warn you to get up at least every hour (Breed recommends taking a 10 minute break to get up and move for every hour you sit) .) If you have an Apple Look you can use the standard function that alerts you to get up and move every hour and keep track of when you get up.

Because your gluteal muscles tend to snooze while sitting in a chair, Pollicelli says that one of the best things you can do is concentrate on strengthening it during your training. But you don't even have to go to the gym to work on these muscles. She recommends putting gluteal muscles at your desk to activate the muscles.

"Although this does not contribute to much strengthening, it helps to increase awareness of these muscles, which can go a long way in ensuring that the neuropaths between these muscles and your brain remain well connected. These neuro connections are essential to ensure that we use our muscles properly during exercise and daily function, "Pollicelli said.

Exercises to sit at a desk all day

1. Chest opener

"Sitting tall with feet hip-width off the floor, hands intertwined behind the head and elbows wide. Lift through the back and look up at the ceiling, the weight of the head coming back into the hands. Return. Close the elbows, and then gently around the upper spine to stretch the back of the neck. Repeat five times, "Breed said.

2. Downward dog

"Pressure in your hands and feet, hands at shoulder width, feet at hip width. Bend your knees and lift your hips. Extend your tailbone and lower the crown of your head. This may make your spine longer and your vertebrae to decompress after sitting all day, "said Molly Rice, a yoga instructor at Y7 Studio.

3. Rag doll

"Bend from standing, knees and hinge forward on your hips. Move your weight in the ball of your feet and lower your head heavily to loosen the muscles that support the neck and lower back. This is a great way to get fresh blood to the brain and release compression and stagnation, "Rice said.

4. Half-kneeling stretch

"Start with half a kneel, tilt your pelvis back (flatten your lower back) and inhale. Move your body weight forward while you exhale. I tell patients an X on the front of the hip imagine you are pushing this X forward while not bending your back, "Policelli said.

5. Spinal twists

"Sit up straight with feet at the hip width of the floor, lift through the spine and turn while holding your core tight. You can use chair arms to gently support the turn. Hold for 5 seconds and repeat the other side. Repeat five times, "Reed said.

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