Over the past two centuries, work has shifted from a more active outdoor lifestyle to a more sedentary one. We spend long hours sitting in front of our computers and in rooms with artificial lights without realizing the effects that this routine can have on us.
We care about your physical health, we have prepared a list of exercises that you can do in the comfort of your home.
Exercises to Do After Sitting All Day
Practice Breathing Exercises
While not physical exercise per sé, the first step in winding down from a long, strenuous day is to practice your breathing. Deep abdominal breathing can help our bodies relax, slowing our heart rate and lowering our blood pressure. In addition, it can improve our mental well-being as it reduces stress and allows us to be more focused.
Make sure you find a comfortable seat and place your feet on the floor. Keep your back straight and your shoulders relaxed. Close your eyes and prepare to practice alternate breathing: use your thumb to close your right nostril while inhaling through your left.
Close your left nostril with your ring finger and hold your breath briefly. Remove your thumb from your right nostril and exhale slowly on this side. Then inhale through the right nostril, close it with your thumb, and exhale through the left.
Repeat the cycle as many times as necessary until you feel more centered and calm.
Do Neck Rolls
This type of exercise is excellent for warming up the neck area and releasing the tension accumulated after working all day in front of the computer. However, if you are suffering from pre-existing problems with your neck or cervix, you should avoid it.
From a comfortable sitting position with your hands in your lap, gently turn your head to one side. Then move your neck in a circular motion, turning your head backward, then to the opposite side, and finally forward.
Return to the starting position and start the movement again, but in the opposite direction. Repeat 5 times, alternating starting side.
Please note that you should gradually increase the width of your neck rotation and stop if you feel pain.
Try A Spinal Twist
When you stretch your spine, you strengthen your back muscles and increase flexibility in that area. Consequently, this can lead to relief from sciatica and any back pain you may be experiencing.
Make sure there is enough space between your body and the table. Sitting on your side and with both feet flat on the floor, roll your shoulders back and lower them.
Keep your back straight and twist your spine to one side until your hands reach the back of the chair. Hold this position for 5 seconds and then return to the starting point.
Now rotate your body to the other side. Repeat 2 times on each side. Remember to follow the rhythm of your breathing while doing these exercises.
Stretch Your Back With The Cat/cow Pose
This is a fairly simple exercise that can contribute to better posture by strengthening and stretching the muscles in your neck and spine. It also gently massages the abdominal organs and is great for relieving stress.
On the floor:
Lower yourself to the floor in a tabletop position, with your hands below your shoulders and your knees below your hips. Inhale as you move your hamstrings up, elongate your chest, and lower your belly toward the floor.
Make sure your head follows the movement and lift the top of your head. Then exhale and do the opposite movement. Arch your back, move your head, and feel your bones downward. Go back and forth between these 2 poses 5 times.
On the chair:
Sit up straight with your feet flat on the floor. Rest your arms on your knees. Inhale and arch your back looking up at the ceiling. Then exhale, rounding your spine and lowering your head toward your chest.
Go back and forth between these 2 poses 5 times.
Give The Standing Pigeon A Try
This exercise combines stretching of the back and hip muscles. Correctly aligned and flexible hips help improve your posture, thus improving your overall well-being.
Stand in front of your desk with your feet flat on the floor. Clean the table so you can use its surface. Bend your left knee and lift your foot toward the table in an inverted L shape.
Bend your upper body forward on the table. Rest your head on the table or on the palms of your hands. Hold this position for 15 seconds and repeat with the other leg.
Which exercise was the most helpful? Share with us all the exercises you do at home when you have been sitting for a long time.