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With today’s sedentary lifestyle, sitting for long periods of time has become a common problem that can lead to stiffness, poor posture and discomfort. A physiotherapist recommended practicing these five simple but effective exercises to combat the adverse effects of sitting and improve posture.
(Also read: Yoga asanas to improve posture: Malaika Arora’s trainer shares tips)
Dr. Dharana Arya, a physiotherapist and wellness trainer and consultant, shared a video detailing five exercises that one should incorporate into their daily life when sitting for long periods of time. These exercises include-
1. Low lunge to half split
Sometimes, excessive sitting causes the hip flexors and hamstrings to become stiff. However, these exercises will help improve mobility and give your lower body a good stretch.
how to do it:
– Start in a low lunge position with one foot forward and the other foot on the ground
-Slowly shift your weight back, straightening your front leg into a half-split position.
-Alternate between both positions for 15 repetitions on each side.
2. Mountain to Cobra Pose
This yoga-inspired exercise helps improve spinal mobility and stretches the chest, back and abdominal muscles.
how to do it:
-Start in a standing position and bend forward to touch the ground (Mountain Pose).
-Place your hands forward like a plank, then lower your body into cobra pose by pushing upward, arching your back and lifting your chest.
-Return to starting position and repeat 20 times for best results.
3. Deep Squat to Fold Forward
This exercise targets the hips, hamstrings and lower back, promoting better flexibility and posture.
how to do it:
-Start in a standing position and lower yourself into a deep squat, keeping your heels flat on the floor.
-From the squat, straighten your legs into a forward bend position.
-Alternate between these positions for 15 repetitions.
4. Hip internal rotation
This move increases hip mobility and reduces stiffness caused by sitting for long periods of time.
how to do it:
-Sit on the floor with your legs folded in front of you, feet flat.
-Keeping your feet in place, bend both knees to one side.
-Bring your knees back to center and repeat on the other side for 20 repetitions.
5. Pigeon Pose
This yoga pose relieves tension in the hips and glutes, areas that often become stiff from sitting for long periods of time.
how to do it:
-Start in plank position and bring one leg forward, keeping it bent between your hands, while extending the other leg straight behind you.
-Lower your hips toward the floor and extend your upper body while looking upward.
-Hold for 20-30 seconds on each side, repeat 20 times.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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