If you have a sedentary job and sit at a desk for 8 or 9 hours every day, you can develop bad posture, back pain, wrist pain, and leg pain if you are not moving regularly throughout the day. However, there are some great exercises that you can do to help alleviate any stiffness or pain you might have.
Leg swings are a great way to loosen up your hips that may feel tight after working at a desk for long hours. Start by swinging one leg back behind you as far as you can comfortably. Complete about 15 reps on each leg. If you are especially tight, you can do multiple sets.
2.The Pigeon Pose
If you have pain in your lower back or hip joints, the pigeon pose offers almost immediate relief. To perform the pigeon pose, rest one leg underneath your body and let the other leg lie back on the floor. You can make the stretch harder by leaning your torso towards the ground or leaning into the stretch from side to side. The stretch can also help improve your posture.
Sitting at a desk can sometimes cause neck and shoulder pain if you do not practice good posture. Looking down at a computer can add pounds and pounds of weight to your neck, resulting in pain and even damage to the spinal cord. Shoulder rolls are a simple exercise that can help you loosen up the muscles in your shoulders and neck. To perform shoulder rolls, simply roll your shoulders backwards and forwards. You can also roll you neck from side to side to deepen the stretch.
Bad posture can lead to multiple health issues involving the neck and spine. A good way to help improve your posture is by strengthening your core. The plank position is especially helpful because it offers more benefits than other core exercises. The plank also works your shoulders and back, so it can actually help improve multiple causes of bad posture. To complete a plank, get into a push-up position and rest your forearms on the ground. Make sure to bring the rest of your body to the same level so your body is the same shape as a plank of wood. Hold the position for as long as you can comfortably. It is also helpful to do multiple sets.
Exercises like the Pigeon Pose, Shoulder Rolls and Plank are often part of a yoga, pilates and Barre class. These classes will “help increase your flexibility, improve your posture and ease your pain,” says Lisa Kirchner of Franklin, Murfreesboro and Nashville Athletic Clubs. ” Or get a plan that’s designed specifically for your needs from one of our certified and experienced personal trainers.”
It may sound simple, but walking is one of the best ways to safely get your body used to moving after sitting down for long periods of time. Even taking a short stroll around your neighborhood in the evenings can help get the blood flow going in your legs and loosen your muscles. Also, if you have time to take short walks around the office or outside during the day, take advantage of that extra time that can help you reverse and eliminate pain from sitting.
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