Sitting all day at the office can really take a toll on both your mind and body. We’ve discussed this before at DIY Nation, but it’s always good to have extra stretches and exercises to keep your posture in check. Here are some simple tips you can try to feel better throughout your workday:
Our bodies are meant to be active, so it’s no surprise that sitting for long periods is bad for our health. It restricts blood flow and can lead to poor posture, which causes discomfort over time. For example, sitting too long can cause poor blood circulation, leading to swollen legs or ankles. Slouching puts unnecessary pressure on your back and joints, forcing your body to adapt in ways it’s not meant to.
If you have pain in your shoulders, hips, back, or ankles, or just want to stretch a bit, these exercises can help:
1. **Leg Hugs**: Sit back and extend your right leg. Lift it toward your chest, grab around the knee, and pull toward your body. Hold for 10 seconds, then switch sides. Repeat 5 times on each side.
2. **Leg Raises**: With both feet flat on the floor and your back straight, lift one leg until it’s parallel to the floor. Hold for 10 seconds and repeat 10 times. Do this with both legs.
3. **Torso Twist**: Sit straight and turn to the left, grabbing the back of the chair with your left hand. Go as far left as comfortable. Slowly return to the center and repeat 2-3 times on each side.
4. **Give Yourself a Hug**: Hug yourself with the right hand on your left shoulder and the left hand on your right shoulder. Move your back and shoulders to release tension.
5. **Stand and Sit**: Stand up and sit down repeatedly without using your hands. This strengthens multiple muscle groups.
6. **Shake it Off**: Gently move your head side to side as if nodding “yes” or “no”.
7. **Shoulder Rolls**: Roll your shoulders forward in circular motions for 30 seconds, then backward for 30 seconds.
8. **Shoulder Shrugs**: Lift your shoulders toward your ears and hold as high as possible, then drop them back down. Repeat 10 times.
9. **Point and Flex**: Hold one leg straight, point your toes, flex the foot, and point your toes up. Alternate between pointing forward and up for 30 seconds.
10. **Circle it Up**: Move your toes in a circular motion for 30 seconds. Go clockwise, then counter-clockwise.
An excellent addition to these exercises is to get up and walk around every 30-90 minutes. This breaks up your day and keeps your blood circulating properly.
Consistently doing these simple exercises can make a huge difference over time. If you have a foam roller or a hard mobility ball, you can enhance these results. Foam rolling helps release tight muscles and knots by loosening muscle fascia. Be cautious, as these tools can be painful if not used correctly.
Always ensure you’re exercising with proper form. There are plenty of tutorials on YouTube or apps that can guide you through each movement step-by-step. Watching these videos can give you a clear example of how to perform the exercises correctly and can help you target specific areas of discomfort.
If you have back pain or are recovering from an injury, find a routine that specifically addresses your pain to help you feel better.
