Evidence on the negative impacts of sitting continues to build. Getting some movement incorporated into your workday can go a long way in improving your health.
Sitting for long periods of time can cause not only body aches and postural issues, but it has also been linked to more serious health problems. “Our bodies were meant to move,” says Jessica Ryder, PT with Renown Physical Therapy & Rehab. She recommends taking a break once an hour with these four stretching exercises.
Upper Spinal Stretch with Rotation
With your chair pushed back from your desk, sit forward with your knees resting on the table. Press your chest down to extend your spine, then turn and rotate your chest while lifting one elbow up toward the ceiling. Return to starting position and repeat on the opposite side. This exercise helps stretch the middle of the back and can be repeated a few times on each side.
Sit up straight in your chair with your hands on your hips. Slouch down the rotate your pelvis and then sit up straight again to pull give your lower back an arch. This helps stretch out the lower back and gets some blood flow to that area.
Sit to Stand
Stand up and sit back down several times to encourage blood flow and movement in your entire body.
Lunge and Reach
Step away from your desk and take a step forward with one leg. Extend the arm on the opposite side of your body above your head. Reach across with that arm to feel a nice stretch along your side. This exercise helps open up your hips and can be repeated a few times on each side.
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