Prolonged sitting in today’s sedentary lifestyle can cause stiffness, poor posture, and discomfort. To counter these effects, physiotherapists recommend five simple exercises: cat-cow stretches to improve spinal flexibility, chest openers to release tightness in the chest and shoulders, hip flexor stretches to alleviate hip tightness, seated spinal twists to enhance mobility, and thoracic extensions to strengthen the upper back and counteract slouching. Regular practice of these exercises promotes better posture, reduces discomfort, and improves overall mobility.
1. Low Lunges to Half Splits:
This exercise stretches the hip flexors and hamstrings, countering the effects of prolonged sitting.
How to Do It:
- Start in a low lunge position: Place one foot forward and the other leg extended back, resting on the ground.
- Shift your weight back slowly, straightening the front leg into a half-split position.\
- Move back and forth between the two positions.
- Perform 15 repetitions on each side.
2. Mountain to Cobra Pose:
Inspired by yoga, this movement enhances spinal mobility and stretches the chest, back, and abdominal muscles.
How to Do It:
- Begin in a standing position. Fold forward to touch the ground (Mountain Pose).
- Walk your hands forward into a plank position, then lower your body and push into a Cobra Pose (arch your back and lift your chest).
- Return to the starting position.
- Repeat 20 times for optimal results.
3. Deep Squat to Forward Fold:
This sequence targets the hips, hamstrings, and lower back, enhancing flexibility and posture.
How to Do It:
- Start in a standing position. Lower yourself into a deep squat, keeping your heels flat on the ground.
- From the squat, straighten your legs into a forward fold position.
- Alternate between the two positions.
- Perform 15 repetitions.
4. Hip Internal Rotation:
This move improves hip mobility and reduces stiffness caused by prolonged sitting.
How to Do It:
- Sit on the floor with your legs bent, feet flat on the ground.
- Drop both knees to one side while keeping your feet in place.
- Bring your knees back to the center, then repeat on the other side.
- Complete 20 repetitions.
5. Pigeon Pose:
A classic yoga pose that relieves tension in the hips and glutes, which can become stiff from sitting.
How to Do It:
- Start in a plank position. Bring one leg forward and place it between your hands, folding the leg beneath you.
- Extend the other leg straight back and lower your hips toward the floor.
- Stretch your upper body by looking upwards.
- Hold the position for 20–30 seconds on each side.
- Repeat 20 times.
These exercises will help you achieve better flexibility, mobility, and posture while alleviating stiffness. Let me know if you need further modifications or additional stretches!
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
