Many people are employed in occupations that require them to sit for extended periods of time, such as office workers. Unfortunately, remaining seated for long durations could negatively impact your health. The following brief piece discusses the adverse health effects sitting for a long time can precipitate, as well as five simple exercises that can be done from a desk which could prevent and/or reverse these effects.
The Side Effects Of Too Much Sitting
Remaining sedentary can have a cumulative effect on posture, muscle strength, and even your internal health.
Office workers typically hold their head and necks forward for long durations. Such actions can precipitate vertebrae strains resulting in neck, shoulder and back discomfort. Sitting for hours on end might also cause lower back pain related to compressed spinal discs and/or herniated discs.
When an individual is seated for long periods, he or she does not utilize their abdominal muscles, eventually leading to weakness and wasting. In addition, sitting weakens hip mobility, which can precipitate falls, especially in the elderly.
Internal Health Problems
Prolonged sitting may precipitate varicose veins and blood clots brought on by poor blood circulation. An increased amount of sitting might also enhance someone’s chances of developing heart disease because he or she burns less fat, which enables fatty acids a greater opportunity to collect inside the arteries.
The following five simple stretching exercises can be performed at a desk, but most importantly, will keep your body in motion and less susceptible to developing any type of pain or illness related to inactivity.
Seated Spinal Twist
Executing this stretch helps alleviate pressure on the spine and lower back. A spinal twist can be performed by positioning yourself sideways on a seat, sitting up straight, placing your feet on the floor and using your arms to twist around and drag yourself towards the chair.
This stretch is executed by sliding out of your chair, standing a few feet away from your desk, positioning both feet on the ground, bending at the hips and lowering your chest towards the thighs. A forward bend helps loosen your hamstrings. Tight hamstrings can place undue pressure on the lower back region.
This move is performed by positioning your arms atop the backrest of your chair and dropping your chin down towards your chest. A chest opener does not only stimulate the chest muscles, but those in your shoulders and neck as well.
Wrist And Fingers Stretch
Execution of this maneuver requires you to rise, position both hands flat atop your desk and lean forward. The wrist and fingers stretch is particularly designed for people who spend significant periods of time typing and writing freehand.
Neck rolls are performed by sitting up straight, positioning both feet firmly on the floor, edging your chin onto your chest and placing your right ear onto your right shoulder. This stretch can also be done by utilizing your left ear and left shoulder. Neck rolls help ease tension in your neck and shoulders.