If you work in a job where you’re seated all day in an office or at home, you might encounter some strange aches and discomforts. Even if you’re not doing anything physically strenuous, your entire body can start to feel sore just from staying in one position for hours. Working from home can exacerbate this at times if you don’t have to get up for in-person meetings and regular breaks like grabbing coffee or lunch. Learn to get moving and prevent future strains with this selection of stretches and exercises for people who spend all day sitting.
Forward Bend
Forward bending is a simple stretch for people who sit all day. Forward bending is especially good if you have back and shoulder pain from sitting at a desk all day. To do this stretch, start by standing hip-width apart. Then, relax your upper body and roll down to bend forward with your arms hanging toward the floor. Relax your neck and tuck your chin slightly to relieve pressure on the shoulders. Breathe deeply for several seconds and repeat this stretch as needed.
Chin Tuck
If you have issues with a sore neck from staring at the computer, try the chin tuck exercise. It can help relax and stretch the neck muscles. To begin, sit in a chair with your feet flat on the floor or stand up. Relax your shoulders and look straight ahead. Slowly slide your chin backward without tilting your head up or down or leaning your neck forward. Hold for five seconds and then relax. Repeat several times.
Wrist Stretch
Typing all day can make your hands and wrists hurt. A simple wrist stretch is an easy exercise for people who sit all day. To perform this stretch, clasp your palms together in front of your chest and hold the position for 15 seconds. Then, clasp the backs of your hands and hold the position for an additional 15 seconds. Repeat several times or as needed.
Plank for 30 Seconds
Planks are useful for engaging the entire body, especially the core. Try this exercise in the afternoon after sitting all day. To do this exercise, get on the floor on all fours with toes on the ground spread shoulder-width apart. Support your forearms on the floor in front of you with elbows directly under your shoulders. Tighten your core so your body is straight from feet to head. Keep your neck in a neutral and comfortable position and hold for 30 seconds. Challenge yourself to increase the time you hold it every day.
Hip Flexor Stretch
Sitting all day can keep the hip muscles contracted and lead to other aches and pains in the lower back. If you have issues with your hips, this is an easy stretch for people who sit all day. The hip flexor stretch will target the hips, quadriceps, and glutes. To start, kneel on your left knee and place the right foot on the floor in front of you with the knee bent. Lean forward, stretching the left hip toward the floor. Hold for 30 seconds or more and switch sides to repeat.
Take NOTTS Extra Strength with Acetaminophen 500 mg to help alleviate all your pains.
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