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Not only are we sitting all day, but most of us are hunched over at our desks contorted in a position that isn’t doing us any good. Backaches, tight hips & sore neck sound familiar? A few simple adjustments can ensure that when you are seated, you’re doing it right.
Tip: Make sure your back is straight & the lower part is supported by your chair. Your computer screen should be at eye level to prevent any slouching. Feet should be flat on the floor and legs and arms comfortably resting at 90 degrees.
Sitting on our rears all day is actually deactivating our gluteal muscles. Ever heard the phrase “Use it or lose it?” This is especially true for your backside. The less active our glutes, the tighter our hips, hamstrings & quads become and more pain we feel in our low back, knees, neck & shoulders.
Tip: Get up out of your office chair and do some chair exercises targeting the gluteal muscles like tap squats or leg raises.
If reading this opened your eyes and made you motivated to incorporate more movement in your day, try doing the following workout at your desk on a daily basis:1. Let your arms hang at your sides. Shake out your arms, hands and fingers.
2. Raise and lower your shoulders a couple of times. Roll them in a circular motion, first backwards and then forwards. Now draw your shoulder blades together and then apart again.
3. Extend your legs, lift your feet and move them in circles.
4. Bend and extend your knees several times.
5. Close your eyes for a few seconds. Open them and focus on an object far away, preferably about 20 meters (65 feet) away. This keeps you from straining your eyes.
Less sitting is more years of health. Hope you will read and change some habits.
Smiles and have a great week!
Tip: Make sure your back is straight & the lower part is supported by your chair. Your computer screen should be at eye level to prevent any slouching. Feet should be flat on the floor and legs and arms comfortably resting at 90 degrees.
Sitting on our rears all day is actually deactivating our gluteal muscles. Ever heard the phrase “Use it or lose it?” This is especially true for your backside. The less active our glutes, the tighter our hips, hamstrings & quads become and more pain we feel in our low back, knees, neck & shoulders.
Tip: Get up out of your office chair and do some chair exercises targeting the gluteal muscles like tap squats or leg raises.
If reading this opened your eyes and made you motivated to incorporate more movement in your day, try doing the following workout at your desk on a daily basis:1. Let your arms hang at your sides. Shake out your arms, hands and fingers.
2. Raise and lower your shoulders a couple of times. Roll them in a circular motion, first backwards and then forwards. Now draw your shoulder blades together and then apart again.
3. Extend your legs, lift your feet and move them in circles.
4. Bend and extend your knees several times.
5. Close your eyes for a few seconds. Open them and focus on an object far away, preferably about 20 meters (65 feet) away. This keeps you from straining your eyes.
Less sitting is more years of health. Hope you will read and change some habits.
Smiles and have a great week!