It is a well-known fact that sitting all day long can have a negative impact on your health. However, some types of jobs still require people to sit for 8 hours a day.
Keep in mind that the human body is not designed to sit all day long. Sitting for prolonged periods of time is not difficult to counteract, but you should keep your eye on the amount of time you sit and your daily activity.
The Negative Effects of Sitting for Prolonged Periods of Time
Sitting all day long can result in stiffness and back pain. Over time, it can have a negative impact on your ability to play sports, run, exercise, and more.
Many studies have also associated long periods of sitting with a higher risk of anxiety, heart disease, diabetes, and even cancer.
Fortunately, even in case you sit for hours every day for years, do these simple exercises regularly to completely reverse that harm. All you need to do is practice these 5 simple stretches in order to feel looser, prevent and alleviate lower back and knee pain, and regain your full range of motion.
Stay Limber and Prevent Back Pain Caused by Prolonged Periods of Sitting with These 5 Exercises:
– Leg Swings
This exercise can help you loosen up your hips.
Simply hold something for balance and swing the leg back and forth as high as it will go. You may want to go front-to-back with each leg at first, and then side-to-side. Do 20 swings of each type.
– Grok Squat
You should get into a squat position by placing the feet on the floor, keeping the butt as low as it will go and keeping the back straight. Stay in this position until you feel the stretch through the groin, legs, and back.
– Glute Bridges
It is an excellent exercise is for your glutes, hips and abs.
Start by lying down on your back and then bend the knees. Also, place the feet on the floor. Afterwards, lift the hips and butt, so that the body forms a straight line. Next, simply lower yourself back down. Make sure you do 3 sets of 10 repetitions. In case you find this exercise too easy, you may want to add a weight and hold it on the thighs while doing the repetitions.
– Couch Stretch
This exercise may be a little tricky at the beginning, but it can greatly reverse the damage caused by sitting. Plus, you can do it while watching television.
First of all, place one leg on the floor, and the other on the couch. But, make sure the knee touches the back. Next, flex the butt and abs and gently lift the torso, so that you are standing tall. Stay in this position for at least 5 minutes. Finally, switch legs.
You can intensify the stretch by bringing the foot on the floor up to the seat of the couch and gently lift the torso to a neutral position again.
– Fire Hydrants
This exercise is known as fire hydrants since you will actually look like a dog that pees on a fire hydrant.
Start by getting on all fours and then raise the leg out to the side as high as possible. But, make sure you keep it bent. Next, simply lower it down. You will feel the stretch in the but and hips.
Although the perfect exercise is to walk around every half hour, it is almost impossible. Therefore, in case you sit for prolonged periods of time on a daily basis, you should do these exercises several times a week.
- Bertolacci, Lauren. ˮFix Tight Hip Flexors: The Ultimate At Home Cureˮ;
- Nicholson, Sherwin. ˮLow Back Pain Program: Effective Targeted Exercises for Long Term Pain Reliefˮ;