Stretching Techniques For Those Who Sit All Day

Stretching Techniques For Those Who Sit All Day


his is a typical anticipation, even with wide-ranging research pointing to the fact that a sedentary lifestyle is horrible for your health. It is often connected to diabetes cardiovascular disease, and cancer.

What’s not talked about frequently is the manner sitting affects your position and muscles. Sitting for prolonged intervals weakens particular portions of the body, especially in hips and the rear and tightens. This make it more challenging to focus and remain productive, and ultimately could cause headaches, back and hip pain. The great news, though, is which you can simply take action about it.

I talked to some fitness expert to find out what the results are to your body when you sit in a desk all day and everything you can certainly do to relieve soreness. This is what he said:

Upper Body

Sitting at a desk can lead to upper cross syndrome, where you create a curved shoulder bearing and upper back, and a forward head position. When you are slouching this manner, you over-activate your torso muscles and upper shoulder/ neck muscles and they become tight. The mid- neck, back, and shoulder muscles that match this position become underactive and feeble.

This postural imbalance could cause headaches and shoulder pain .

It’s crucial that you stretch the overactive muscles in upper back and the torso out, and excite the under-active ones in the mid-back and shoulders. Here are some exercises to use at the conclusion of the day and stretches, or while you are at work.

1. Pec stretch – this extends the chest muscles. Put your hands on both sides of a doorway; keep your elbows flexed at 90deg. Step forward, until you feel a stretch, extending your arms. Hold for 15-30 seconds.

2. Upper trapezius stretch – the upper back stretches. Place your hand in your face and gently pull down. Keep your opposite shoulder lowered. Hold for 15-30 seconds.

3. Rows – this works the rhomboids, which bring your shoulder blades together. You will want a band or stretch roap for this. Pull band back so your arms are at a 90deg angle while pinching shoulder blades together. Do 12-15 reps.

Lower Body

All day sitting may also result in lower cross syndrome. This imbalance causes the lower back to arch, as well as downwards to rotate.

When your hip flexors and lower back muscles become tight, the opposing muscles, the glutes and abdominals, become underactive and can cause intense hip and lower back pain.

This is exactly what you certainly can do to extend and strengthen your lower body:

1. Hip Flexor Stretch – this extends the front of the hips. Get in a kneeling position, push yourself forward you feel a stretch in front area of the leg that’s back and so your front knee starts to bend.

2. Bridge – this activates the glutes and heart. Lay down in your back with your knees bent. Squeeze your glutes together, which means that your pelvis lifts in the air push through your heels. Pushing during your heels is key to activate the glutes. Do 12-15 repetitions twice.

3. Child’s pose – the lower back extends. Sit on your own knees, place your arms in front of your body on the floor, sit back towards your heels until you feel your back stretch.

Sitting for an extended amount of time is often crucial for getting the job done. Remember to take breaks that are fast and walk around every hour. Standing up to get your blood is a great energy boost when you’re beginning to feel unproductive and dull.