Are you someone who spends most of their day sitting in front of a computer If so you re not alone With the increase in sedentary jobs more and more people are spending extended periods sitting down While sitting may seem like a harmless activity it can have negative effects on your overall health Fortunately there are exercises you can do to counteract the negative effects of sitting In this article we will discuss the best exercises after sitting all day .
Are you someone who spends most of their day sitting in front of a computer? If so, you’re not alone. With the increase in sedentary jobs, more and more people are spending extended periods sitting down. While sitting may seem like a harmless activity, it can have negative effects on your overall health. Fortunately, there are exercises you can do to counteract the negative effects of sitting. In this article, we will discuss the best exercises after sitting all day.
Table of Contents
- Exercise 1: Seated Leg Raises
- Exercise 2: Standing Calf Raises
- Exercise 3: Shoulder Blade Squeeze
- Exercise 4: Glute Bridges
- Exercise 5: Wall Angels
Exercise 1: Seated Leg Raises
Seated leg raises are a great exercise for strengthening your lower body. To perform this exercise, sit on a chair with your feet flat on the ground. Slowly lift one leg, keeping it straight, until it is parallel to the ground. Hold for a few seconds, then lower the leg back down. Repeat with the other leg. Aim to do 10-15 reps on each leg.
Tips:
- Keep your core engaged throughout the exercise.
- Make sure your back is straight and your shoulders are relaxed.
- Breathe in as you lift your leg and breathe out as you lower it.
Pros:
- Strengthens your quadriceps muscles.
- Improves circulation.
- Can be done anywhere.
Cons:
- May not be suitable for people with knee or hip problems.
Exercise 2: Standing Calf Raises
Standing calf raises target your calf muscles and help improve ankle strength. To perform this exercise, stand with your feet shoulder-width apart and raise your heels off the ground as high as you can. Hold for a second, then lower your heels back down. Aim to do 10-15 reps.
Tips:
- Keep your core engaged throughout the exercise.
- Make sure your weight is evenly distributed on both feet.
- Breathe in as you raise your heels and breathe out as you lower them.
Pros:
- Strengthens your calf muscles.
- Improves ankle mobility.
- Can be done anywhere.
Cons:
- May not be suitable for people with ankle or foot problems.
Exercise 3: Shoulder Blade Squeeze
Sitting for extended periods can cause your shoulders to hunch forward, leading to poor posture. The shoulder blade squeeze exercise helps improve posture by strengthening the muscles between your shoulder blades. To perform this exercise, sit up straight with your arms at your sides. Squeeze your shoulder blades together, hold for a few seconds, then release. Aim to do 10-15 reps.
Tips:
- Keep your shoulders relaxed throughout the exercise.
- Breathe in as you squeeze your shoulder blades together and breathe out as you release.
Pros:
- Improves posture.
- Reduces tension in the upper back and neck.
- Can be done anywhere.
Cons:
- May not be suitable for people with shoulder problems.
Exercise 4: Glute Bridges
Sitting for extended periods can cause your glute muscles to become weak. Glute bridges help strengthen your glutes and improve hip mobility. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Lift your hips up toward the ceiling, hold for a few seconds, then lower back down. Aim to do 10-15 reps.
Tips:
- Keep your core engaged throughout the exercise.
- Make sure your feet are flat on the ground.
- Breathe in as you lift your hips and breathe out as you lower them.
Pros:
- Strengthens your glutes.
- Improves hip mobility.
- Can be done anywhere.
Cons:
- May not be suitable for people with lower back problems.
Exercise 5: Wall Angels
Wall angels help improve shoulder mobility and posture. To perform this exercise, stand with your back against a wall and your arms at your sides. Slowly raise your arms up the wall, keeping them straight, until they are above your head. Then, slowly lower them back down to your sides. Aim to do 10-15 reps.
Tips:
- Keep your back against the wall throughout the exercise.
- Make sure your shoulders are relaxed.
- Breathe in as you raise your arms and breathe out as you lower them.
Pros:
- Improves shoulder mobility.
- Improves posture.
- Can be done anywhere.
Cons:
- May not be suitable for people with shoulder problems.
FAQ
What are the negative effects of sitting all day?
Sitting all day can lead to poor posture, weakened muscles, and decreased circulation.
How often should I do these exercises?
Aim to do these exercises at least once per day, or whenever you have been sitting for an extended period.
What if I have a pre-existing injury?
Consult with your doctor or physical therapist before doing any exercises if you have a pre-existing injury.
Conclusion
Spending extended periods sitting down can have negative effects on your overall health. However, by incorporating these exercises into your daily routine, you can counteract the negative effects of sitting. Remember to listen to your body and consult with a doctor or physical therapist if you have any concerns. Happy exercising!
