We are now working from home more than ever and even if you’re back in the office, the time spent seated at your desk, in your car and on the couch can add up to a huge amount of sitting! Whatever your reason for sitting a lot, your body is likely to be quite stagnant and stiffening up due to be seated for extended periods of time.
The classic, seated computer position is arms and shoulders forward, hips and knees bent. In this position, your neck and shoulder muscles are slightly tense, as are the front of the hips and backs of the legs. Then when you eventually go to stand up, it doesn’t feel too easy!
Combatting extended periods of sitting can be as simple as doing some corrective exercises. Taking just 3 minutes to do the following 3 exercises every hour will leave your body thanking you for it.
- Thumb Turn Outs
While standing with arms down by your side, drop your shoulders down then turn your thumbs out so they point away from your hips. Repeat this 10-20 times, focusing on your shoulder position. This exercise stretches the front of your arms and shoulder as well as the upper shoulder muscles, while activating the muscles in your mid and upper back to assist your posture.
- Glute Bridge
Lying on your back, bring your feet close to hips. Keeping your feet flat, push into the ground while lifting your hips up. Go as high as you can without arching your back. Repeat this 10-20 times. This movement is the opposite of sitting and great to stretch the front of the hips while activating the back of your hips, which will assist your posture.
- Upward facing dog to child’s pose
From a pushup position, place you knees on the floor, pull your shoulders down and look up. This stretches all the muscles in the front of your body. After 5 seconds, transition to child’s pose by taking your knees wider and sitting your hips back towards your heels. Lower your forehead towards the floor and push chest towards the ground. This will stretch the shoulders and hips. After 5 seconds transition back to upward facing dog and repeat 5 times.
The beauty of the human body is that responds to what you do to it – whether that’s something positive or negative. It will respond accordingly. Taking 3 minutes out of every hour you’re sitting will have a significant benefit on your pain and comfort levels at the end of a big work day. If you need help to remember to do so, set an alarm to remind you get up.
If you find the working week is really starting to tighten you up though, you might prefer to book in for some stretch therapy and have your body stretched out for you.
Purchase our popular starter pack here and experience the stretch therapy difference in just 4 sessions (plus save $129).
Otherwise, you can book your first appointment online here
