If you spend hours sitting at work, studying or driving, you know that this can cause back pain, muscle stiffness and even affect your circulation. But the good news is that some simple exercises can help alleviate these problems and improve your health without having to leave the office or home.
Why is it essential to move?
Sitting for long periods of time can:
✔ Impair blood circulation, increasing the risk of swelling in the legs and feet.
✔ Cause back pain and muscle tension.
✔ Decrease flexibility and joint mobility.
✔ Affect posture and even productivity.
Now, let's get to the exercises that can help!
1. Neck Stretch (Relieves neck tension)
👉 How to do it:
- Sit with your spine straight.
- Tilt your head to one side, trying to touch your ear to your shoulder.
- Hold the position for 15 seconds and repeat on the other side.
- Do 2 reps on each side.
2. Shoulder Rotation (Improves posture and reduces pain)
👉 How to do it:
- Keep your spine straight and your arms relaxed at your sides.
- Do shoulder circles back and forth for 10 seconds.
- Then, rotate forward for another 10 seconds.
- Repeat 3 times.
3. Knee Raises (Activates circulation and strengthens the legs)
👉 How to do it:
- Sit on the edge of your chair.
- Raise one knee to hip height.
- Hold the position for 3 seconds and lower again.
- Alternate legs, doing 10 repetitions on each side.
4. Leg Extension (Strengthens thigh muscles and improves circulation)
👉 How to do it:
- Sit with your feet flat on the floor.
- Extend one leg forward until it is straight.
- Hold the position for 5 seconds and return to the starting position.
- Do 10 reps on each leg.
5. Trunk Twist (Relieves back pain and improves flexibility)
👉 How to do it:
- Sit with your feet on the floor and your back straight.
- Turn your torso to one side, holding onto the back of the chair.
- Hold the position for 15 seconds and return to the center.
- Repeat for the other side.
6. Activation of the Twins (Prevents swelling and improves circulation)
👉 How to do it:
- With your feet flat on the floor, raise your heels, standing on your toes.
- Hold the position for 3 seconds and return to the floor.
- Do 15 reps.
Bonus Tip: Get Up and Walk! 🚶♂️
In addition to these exercises, try to get up every 30-40 minutes. Walking for a few minutes improves circulation and helps maintain energy throughout the day.
With just a few minutes a day, these exercises can make a big difference to your health! Give them a try and see the benefits for yourself.
Did you like the tips? Share them with those who also spend a lot of time sitting! 😊