If you are finding yourself working from home more often, you may be sitting down more than you used to. Unfortunately, this may mean you are sitting for prolonged periods of time. To help your health, you should commit to standing up regularly and stretching out your muscles. When your hips get tight, your neck gets sore, and your back pain flares up, it’s time to stretch, exercise, and relieve tension. To help, here are some simple exercises you can do at your desk.
Raise one arm and bend it so that your hand reaches to touch the opposite shoulder blade. It is fine if you can’t actually reach it. Place your other hand on top of your bent elbow and gently pull the elbow toward the head to extend the stretch. How for two or three deep breaths. Repeat on the other side.
At your desk, clasp your hands together above your head with your palms facing up toward the ceiling. Push your arms up, stretching towards the sky. Hold for two to three breaths. Focus on extending your arms and straightening your spine.
Give your back and spine a stretch by stretching out your torse. While sitting down at your desk, place your right hand over your left knee and look over your left shoulder. Hold this pose for around 30 seconds, breathing and remembering to lengthen through the spine. Breathe out and return to the center. Repeat the action on the opposite side. It’s a great exercise to release any tension from your lower back and sides.
Sit in your chair with both feet on the ground. Extend one leg outward. Breathe into your torso and move slowly toward your toes to touch them. If you cannot touch them, this is natural. Keep working on this stretch and you will soon find you are able to. Hold this pose for two to three breaths, then return to center. Repeat on the other leg.
A good rule is to limit sitting time to no more than 30 minutes in one go. When that time is up, either stand up to do a task for two or three minutes or walk around the room. If you’re unable to get away from your desk during this time, then doing leg lifts could be a good alternative. Simply plant both feet firmly on the floor where you are sitting. Next, lift one leg out and up, tensing your thighs as you reach. Hold for 15 seconds then release your leg back down. Repeat with the next leg. Repeat for the next three minutes to get a good stretch in.
We hope that these tips help you to relieve tension in your muscles when sitting down for prolonged periods of time. For your insurance needs, we’re here to help. Contact the team at AimPro Insurance to secure reliable coverage.