If you’re like most men working your days off in a techno-service company or something that requires a great deal of desk job, you probably spend a significant amount of your town sitting down at your office chair and staring at your computer screen. You must know that sitting all day is really bad for your posture and back. A desk job is a real pain in the neck, back, and shoulders. Sitting in a stable posture for an extended period of time without any break increases the risk of obesity and puts you at risk for poor posture, back pain, tense muscles, leg cramps, and sheer boredom. When the regular sitting activities are repeated over time it becomes a habit which is really bad for your health in a long run.

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It seems this marathon of sitting never ends. Upon awakening, you may have to sit to have your morning coffee and breakfast before sitting to drive. When arriving at work you will often sit at your desk or in meetings till lunch. You don’t realize but lunch involves more sitting, before sitting at your desk before finishing off for the day. Then, of course, there is the regular commute home and then another sitting session over dinner. Even when exhausted from the long day of sitting at the office you sometimes choose to sit and relax on the couch to watch television to unwind. From an anatomical standpoint, you will realize due to the many hours of sitting your hamstring and illiopsoas muscles get shortened over time which ultimately causes strain on your lower back.

Luckily, if you’re stuck in your seat for an extended period of time, you can still so some exercises to stretch and move your body. Release some of your tension really fast without getting up from your office chair with these simple exercises and chair stretches.

Back Stretch

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Also called the piriformis stretch (piriformis is the muscle around your spine, ass and pelvis area), a back stretch is a simple exercise to stretch and strengthen your back and supporting muscles. It’s quite easy to do and just requires you to cross your legs while keeping your back straight and leaning forward a little.

If you spend one-third of your time in that lousy office chair sitting all day, it’s more likely to cause back pain, which is the least of your problems. Stretching for a few minutes and doing reps instead of long stretches works so much better. A simple back stretch can increase mobility, ease back pain, and decrease discomfort.

Chair Dips

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Believe it or not, but exercise actually contributes to a healthy and active lifestyle. Chair dips, for one, help tone hard to get worry areas without going to the gym. Forget gym, you can do this simple stretch in the comfort of your own office chair. And when it comes to exercises, every single detail counts. Start by sitting on the edge of your office chair with your arms by your sides and palms on the edge of the seat. Push your body forward and slide down a little off the chair. Hold down that position for at least 5 seconds before pushing yourself back to the seat. You can try working up to 3 sets of 10 reps for better results. It benefits your shoulder muscles and triceps.

Leg Extensions

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Stretching is always pain-free, so do not need to force your body into difficult positions. First, sit in a positively seated posture regardless of what kind of office chair you have. This simple stretch alone is likely to provide a slew of physical and health benefits. Just like dips, sit comfortably on the edge of the chair with both arms by your sides. Extend your right leg out straight and flex your foot so that just the right heel rests on the floor. Keeping your foot flexed triggers the muscles in the shins and ankle. Lift your leg up as high as possible without rounding your back. Repeat the same process with the other leg. This relieves stress on the spine and muscle fatigue throughout the body, especially in the back, hips, and hamstring area.

Seated Hip Stretch

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For those who spend extended periods of time sitting in front of office computer; this simple stretch can result in tight hips, unbalance posture, and an inefficient stride. The hips support the lower back and stretching these muscles plays a pivotal role in maintaining flexibility in the knees and buttocks, thereby promoting better posture and a more efficient stride.

You can start by folding your left leg across your right knee with left ankle just outside the right leg. Keep your neck and shoulders relaxed and maintain balance over your waist without losing the natural curve of lower spine. Reach hands down to floor, allowing your arms to hang relaxed from shoulders. Keep your foot flexed. Hold for five long breaths and repeat the same two to three times.

Spine Stretch

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Sit on the floor with your feet stretched straight forward and then nod your head and begin to bend forward by hinging at the hips. As you go down, draw your chin into your neck, which might feel like you’re rolling down the discs of the spine. Then slide your hands in front of you along the floor. This easy-to-do stretch not only elongates paraspinal muscles (the muscles beside the spine), and you might feel it in the hamstrings, your calf muscles, and probably, the bottoms of your feet. Just remember, your hands aren’t supposed to reach past your shoes and you should not feel as if your back and spinal ligaments are being pulled. Once you feel the stretch through the back, you can return to your original seating position. Practicing this simple stretch a few times daily, after the end of your busy day, will help you improve your body’s flexibility.

Exercise is simply an act of keeping your body active, using your muscles and bones while your heart keeps pumping. You may feel like you have no time to do such silly moves or stretches amid all the pressure and tension regarding work. But remember, you’re not alone. These simple exercises are something you can do right at our desk with nothing but a few minutes and your workspace. After all, your body needs a little break from the usual sitting regimen because the human body is designed for movement. Excessive sitting leaves your hips and legs tight and your glutes inactive. Hopefully, the above-mentioned exercises will undo the damage to your hips and butt caused by excessive sitting.