Exercises that will save your posture if you sit a lot

An eight-hour working day at the computer is a whole test for the body. Some muscles are too stretched, others are in a constantly compressed state, which spoils posture and causes pain in the back, neck, and hips. A life hacker will tell you how to warm up in order to maintain good posture and prevent diseases.

Surely you know how to properly sit at the computer. Unfortunately, in reality, few people follow these rules. During the working day, we sit in the way that is more convenient for us: leaning on the tabletop or leaning back, we sit with twisted shoulders.

Because of this, scoliosis, stoop (thoracic kyphosis), excessive deflection in the lower back (hyperlordosis), and neck problems appear.

In order to somehow reduce the harm to the body, we offer you a set of exercises that will help you to warm up right in the workplace. Some exercises can be done at home or supplemented with your workout in the gym.

Mistake # 1. Forward bend with a round back

posture exercises: forward bend with a round back

In this position, the muscles of the back of the body (the extensor muscles of the back, buttocks, hamstrings) are stretched, and the anterior (pectoral muscles, abdominal muscles and quadriceps) are compressed.

In addition, in this position, the shoulders are often lifted up and forward, which causes overstrain of the trapezius muscles.

Suitable exercises

Here are exercises to help stretch tight chest, abdomen, and leg muscles.

Stretching the pectoral muscles at the doorway

Stretching the rectus abdominis muscle

Stretching the oblique abdominal muscles

Stretching the trapezius muscles

Iliopsoas stretch

Stretching your iliopsoas and quadriceps can be done at home. A complex for stretching and neck massage can be found in this article.

But the benefits will be incomplete if you do not strengthen the stretched muscles in the back of the body. These exercises can no longer be done in the office, but they can be done at home or in the gym.

Strengthening the extensor muscles of the back

Squats (with or without weights)

Stepping up the hill

Lunges

To get rid of the stiffness of the muscles, roll them out on a massage roller. This will help improve blood circulation and restore elasticity to the muscles.

A massage roller is simply an indispensable thing if you sit a lot at work and do not have the opportunity to go for a massage. You can read how to use it here.

Mistake # 2. Leaning back

In this position, your lower back suffers greatly, since the compression in the lower spine increases. In addition, the back muscles are in a compressed position.

Suitable exercises

To stretch your back, bend forward and do crunches.

Forward tilt

Twisting

Mistake number 3. Skew to one side

In this position, the muscles stretch on one side and contract on the other - suitable conditions for the development of scoliosis.

Suitable exercises

Here's a stretch to help correct imbalances.

posture exercises: stretching one side of the body

Mistake # 4. You sit with one foot over the other

During one study. It was found that if you sit for a long time (more than three hours) with one leg on the other, the shoulders and pelvis are twisted, and the neck is stretched forward.

Suitable exercises

To reduce the harm from this position, make a side tilt with a lunge. Don't sit in one position, do stretching exercises, and get up at least once an hour. This will significantly reduce the harm to your posture from sedentary work.