Essential Exercises for Those Who Sit for Extended Periods
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Chapter 1: Understanding the Impact of Prolonged Sitting
It's widely recognized that extended periods of sitting can lead to discomfort and stiffness, particularly in areas like the back and hips. However, many are unaware of how simple it can be to counteract these effects with just a few minutes of daily movement. While static stretches are common for alleviating such discomfort, I have three dynamic exercises that can yield more significant benefits over time.
I challenge you to incorporate these exercises into your routine 2-3 times daily. Though this may require some effort and dedication, the benefits will far outweigh the commitment. In my experience working with clients suffering from back and hip pain, those who consistently engage in mobility exercises report much lower pain levels over time. Remember: movement serves as medicine.
Are you willing to dedicate a few minutes each day to reduce your discomfort?
Desk Job? Implement These 3 Essential Exercises
Before diving into the exercises, it’s important to note that even though they are of moderate intensity, you should ensure you're prepared to begin. If you have any history of chronic conditions or musculoskeletal injuries that might interfere with these movements, please consult a physiotherapist or a trusted health professional first.
Once you’ve received the green light, feel free to weave these exercises into your daily routine as often as you wish. I recommend starting with two sessions a day, while also making it a point to stand up or change your sitting position every 20-30 minutes. If you're new to this type of physical activity, don't stress about achieving a deep range of motion right away; your mobility will improve with practice. For now, simply getting up and moving will provide significant benefits.
- ‘Figure 4’ Glute Mobility with Hinge
Execution: 10 repetitions with 3–5 seconds holds per side
Instructions: Sit upright in your chair and gently rotate your hip until your leg rests on the opposite knee. Maintain a tall spine and take deep diaphragmatic breaths. To enhance the stretch, hinge at your hips to lower your chest toward the floor. Hold at your maximum pain-free range for 3-5 seconds before returning to the starting position for your next repetition. Keep the movement fluid and aim to go deeper as your muscles warm up!
- Thoracic Extension
Execution: 10 repetitions with 3–5 seconds holds
Instructions: Stand behind a chair or desk with both hands resting on it. Take a few steps back and hinge your hips while pulling your chest toward the floor. Hold this position for 3 seconds before resetting at the top to repeat. You can also perform this one arm at a time. If the stretch doesn't feel right, try adjusting the height of the object you're holding onto.
- Assisted Shoulder Mobility
Execution: 8-10 slow repetitions per side
Instructions: Use a towel and position yourself as shown. If you feel any restriction, widen your grip. Keeping your trunk upright and neck neutral, actively move the bottom arm up your spine without assistance from the top arm, solely engaging the tissues of the bottom shoulder. Only extend the top arm to pull the towel and push into your maximum internal rotation once you reach your limit. Hold for 1-2 seconds before returning to the starting position for your next repetition. As you become comfortable with the movement, gradually narrow your grip to increase the challenge.
BONUS) Thoracic Rotations
Execution: 10 repetitions per side
Instructions: While seated, raise your arms to shoulder height and slowly rotate your torso from side to side, holding for 2-3 seconds on each side. This straightforward movement will help mobilize the thoracic spine, which often bears the brunt of sedentary habits. For an added challenge, you can include a reach behind with your leading arm to stretch out your chest and shoulder.
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In Conclusion
If you spend long hours sitting, dedicating just 5-10 minutes daily to mobility exercises can be one of the best health decisions you ever make. It's free, requires minimal effort, and leads to transformative results over time. Before resorting to painkillers or scheduling a doctor's visit, consider using movement as a natural remedy. It's the holistic solution your body craves.
You've got this!
-David Liira Kin
This video demonstrates three essential exercises tailored for individuals who spend prolonged periods seated. By integrating these movements into your routine, you can significantly improve your posture and alleviate discomfort.
This video showcases three exercises that are crucial for those who sit a lot. Incorporating these practices into your daily life can help maintain your fitness and overall well-being.