Unsurprisingly, sitting all day long is hard on our physique. Even if dedicating a moment to sport is not enough to eliminate the effects of prolonged sitting, it can certainly be beneficial. According to some research, 60 to 75 minutes a day devoted to moderate-intensity physical effort would compensate for the various impacts of the sitting posture. Such as a higher risk of hypertension and hyperglycemia, abnormal cholesterol levels or even a higher risk of death from cardiovascular disease.
Note: There is no evidence that sitting is responsible for these high risks, but experts suggest reducing the time spent sitting for long periods as much as possible. In addition, all forms of sport and physical activity are proven to provide beneficial health outcomes.
The consequences of sitting all day on your body.
Sitting too long, especially if the posture is poor, causes muscle contraction of the hips, thus forcing the gluteal muscles to contract in order to counterbalance this contraction. Over time, this interferes with the proper articulation of the gluteal muscles, leading to gluteal amnesia, also referred to as dead gluteus syndrome. When the gluteal muscles can no longer do their job, the other muscles of the body are forced to work more, which risks overworking them, thus causing poor body balance and pain.
Here are 5 easy stretches to try:
Wrist stretch:
Resting your wrists flat on your keyboard or typing for long periods of time can lead to strain in your wrists. These two simple wrist stretches target both the wrist flexor and extensor.
To do it ? Place your right arm in front of you, palm up. Bend your wrist, pointing your fingertips toward the floor. With your left hand, pull your fingertips to deepen the stretch until you feel an upward stretch in your arm. Hold this stretch for 15 to 30 seconds, then repeat with the other side.
Extension du dos :
Your back can be strained when you sit forward or lean back. A seated back extension can help relieve tension while opening up your chest and shoulders.
How to do ? Lean back in your chair, your back resting comfortably against the backrest. Place the palms of your hands on the back of your neck. Lean back on the backrest keeping your elbows apart until you feel a slight stretch in your back and chest. Hold the stretch for 10 to 15 seconds
Spinal twist:
Sliding your hips forward in your chair or sitting in a slouched position can put a lot of pressure on your back. A spinal twist can help relieve tension throughout your back and restore your posture.
How to do ? With your feet flat on the floor, contract your abs and start rotating your upper body to the right. Place your left hand on the outside of your right knee. Place your right hand on the armrest or back of the seat to deepen the stretch. Spin only as far as you feel comfortable. Even a small rotation can make a big difference. Hold this stretch for 15 to 30 seconds, then repeat with the other side.
Chest and shoulder stretch:
The chest and shoulder stretch can be one of the best stretching exercises if you feel slouched forward when working out. This stretch targets the pectoral muscles and helps open up the chest.
How to do ? Take the arms behind you and interlace the fingers together. Raise your arms up until your chest stretches. Hold the stretch for 15 to 30 seconds, then release.
Neck stretch:
Many people lean their heads forward toward their computer when working at a desk. This creates additional tension in the neck. If you frequently suffer from headaches or upper back tension, neck stretching can help.
How to do ? Extend your right arm down and grab the side of your chair. Tilt your head to the left to feel a slight stretch on the side of your neck. Hold this stretch for 15 to 30 seconds, then repeat with the other side.