5 Exercises to Do After a Long Day Sitting at Your Desk
Over the past two centuries, work has shifted from a more active outdoor lifestyle to a more sedentary one. We spend long hours sitting in front of our computers and in rooms with artificial lights without realizing the effects that this routine can have on us.
We care about your physical health, we have prepared a list of exercises that you can do in the comfort of your home.
Exercises to do after sitting all day
Practice breathing exercises
While it’s not physical exercise itself, the first step to relaxing after a long and exhausting day is to practice breathing. deep abdominal breathing it can help our bodies relax, slowing our heart rate and lowering our blood pressure. Also, you can improve our Mental Wellness as it reduces stress and allows us to be more focused.
Make sure you find a comfortable seat and put your feet on the ground. Keep your back straight and your shoulders relaxed. Close your eyes and get ready to practice alternate breathing: use your thumb to close your right nostril as you inhale through your left.
Close your left nostril with your ring finger and hold your breath briefly. Remove your thumb from your right nostril and exhale slowly through this side. Then inhale through the right nostril, close it with your thumb, and exhale through the left.
Repeat the cycle as many times as necessary until you feel more centered and calm.
Do Neck Rolls
This type of exercise is excellent for warming up the neck area and releasing tension accumulated after working all day in front of the computer. However, if you suffer from pre-existing neck or cervix problems, you should avoid it.
From a comfortable sitting position with your hands in your lap, gently turn your head to the side. Then move your neck in a circular motion, turning your head back, then to the opposite side, and finally forward.
Return to the starting position and start the movement again, but in the opposite direction. He repeats 5 times, alternating starting sides.
Keep in mind that you should gradually increase the width of your neck rotation and stop if you feel pain.
Try a spinal twist
When you stretch your spine, you strengthen your back muscles and increase flexibility in that area. Consequently, this can lead to relief from sciatica and any back pain you may be experiencing.
Make sure there is enough space between your body and the table. Sitting on your side with both feet flat on the floor, roll your shoulders back and lower them.
Keep your back straight and twist your spine to the side until your hands reach the back of the chair. Hold this position for 5 seconds and then return to the starting point.
Now rotate your body to the other side. Repeat 2 times on each side. Remember to follow the rhythm of your breathing while doing these exercises.
Stretch your back in cat/cow pose
This is a fairly simple exercise that can contribute to better posture by strengthening and stretching the muscles of the neck and spine. It also gently massages the abdominal organs and is excellent for stress relief.
About him floor:
Lower yourself to the floor in a tabletop position, with your hands under your shoulders and your knees under your hips. Inhale as you move your hamstrings up, straighten your chest, and lower your belly toward the floor.
Make sure your head follows the movement and lift the top of your head. Then exhale and do the opposite movement. Arch your back, move your head, and feel your bones down. Go back and forth between these 2 poses 5 times.
About him chair:
Sit up straight with your feet flat on the floor. Rest your arms on your knees. Inhale and arch your back looking up at the ceiling. Then exhale, rounding the spine and lowering the head towards the chest.
Go back and forth between these 2 poses 5 times.
Give the standing pigeon a try
This exercise combines stretching of the back and hip muscles. Properly aligned and flexible hips help improve your posture, thus improving your overall well-being.
Stand in front of your desk with your feet flat on the floor. Clear the table so you can use its surface. Bend your left knee and lift your foot toward the table in an inverted L shape.
Bend your upper body forward on the table. Rest your head on the table or on the palms of your hands. Hold this position for 15 seconds and repeat with the other leg.
Which exercise was the most useful? Share with us all the exercises you do at home when you have been sitting for a long time.