‘MOVE’ for better movement

‘MOVE’ for better movement

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Sitting in a place for long duration can cause havoc to your back, lower back, abdominal, spine and overall health. Stretching at regular intervals is very important especially for people who follow a sedentary lifestyle. Stretching your body ensures lowering of muscle fatigue, gives you energy, lessens lethargy, make your muscles strong, combats stiffness and many more benefits.

In order to combat lethargy caused by continuous seating we need to move more and more often. When we sit continuously in the same place our bodies tend to store the calories as fat. Whereas when we move, our body uses those calories as an energy supplier.

There are times when we are so busy that we just cannot get off our seats even for a 100 step-count walk. In this case we can easily do some simple seated mobility exercises without leaving our chairs. These exercises are super easy and not time consuming. Including mobility exercises leaves you feeling fresh and energized.

Include these simple seated mobility exercises in your daily desk routine:

Seated Mobility Exercise:

This exercise helps relieve stress, muscle tension, improves blood circulation to that specific muscle group.

Place your 2 hands behind the back of your head.

Look down with your head and elbows.

Now, extend up from your thoracic spine (upper back) and point the elbows up.

Do 5-10 reps throughout the day.

Make sure to only extend your upper back.

Y & W:

This exercise mainly focuses on your shoulders. It releases the tension built on the shoulder muscles caused due to continuous seating. It help free the shoulder muscles and improves mobility.

Start by squeezing your shoulder blades together and bring your arms into a “W” letter.

Now, Stretch both of your arms into a “Y” letter.

Bring your arms down again into a “W”.

Do 5-10 reps throughout the day.

Make sure not to shrug your shoulders up as you do this exercise.

Just Twist:

These exercises improve the mobility of lower-back muscles, abdominal muscles, keeps spine healthy, and reduces tension on waist side muscles and many more.

Twist your body to one side.

Interlace one arm over the back of your chair.

With the other hand push against your desk.

Breathe normally as your twisting.

Hold for 10 seconds and then repeat on the other side.

Thoracic Mobility (Elbows):

These exercises increases the range of your muscles, releases tightness and pain in the shoulder blades and upper neck plus opens up your chest.

From a seated position, roll your chair back a little.

Place both elbows on your desk.

Lean away from the elbows into the chair.

Feel the stretch in your upper back and triceps.

Hold for 10-30 seconds at a time.

Make sure to keep your head between the shoulders.

Full Back Extension:

This exercise improves posture, increases ability to coordinate movement with lower back, enhances back endurance and stops back from getting serious injuries

Place both arms on the desk.

Now roll your chair back and stretch away from your palms.

Feel the stretch in your upper back and arms.

Sitting in a place for long duration can cause havoc to your back, lower back, abdominal, spine and overall health. Stretching at regular intervals is very important especially for people who follow a sedentary lifestyle. Stretching your body ensures lowering of muscle fatigue, gives you energy, lessens lethargy, make your muscles strong and many more benefits.

Seated Mobility Exercise:

This exercise helps relieve stress, muscle tension, improves blood circulation to that specific muscle group.

Place your 2 hands behind the back of your head.

Look down with your head and elbows.

Now, extend up from your thoracic spine (upper back) and point the elbows up.

Do 5-10 reps throughout the day.

Make sure to only extend your upper back.

Y & W

This exercise mainly focuses on your shoulders. It releases the tension built on the shoulder muscles caused due to continuous seating. It help free the shoulder muscles and improves mobility.

Start by squeezing your shoulder blades together and bring your arms into a “W” letter.

Now, Stretch both of your arms into a “Y” letter.

Bring your arms down again into a “W”.

Do 5-10 reps throughout the day.

Make sure not to shrug your shoulders up as you do this exercise.

The Twists

These exercises improve the mobility of lower-back muscles, abdominal muscles, keeps spine healthy, and reduces tension on waist side muscles and many more.

Twist your body to one side.

– Interlace one arm over the back of your chair.

– With the other hand push against your desk.

– Breathe normally as your twisting.

– Hold for 10 seconds and then repeat on the other side.

Thoracic Mobility (Elbows)

These exercises increases the range of your muscles, releases tightness and pain in the shoulder blades and upper neck plus opens up your chest.

From a seated position, roll your chair back a little.

Place both elbows on your desk.

Lean away from the elbows into the chair.

Feel the stretch in your upper back and triceps.

Hold for 10-30 seconds at a time.

Make sure to keep your head between the shoulders.

Full Back Extension

This exercise improves posture, increases ability to coordinate movement with lower back, enhances back endurance and stops back from getting serious injuries

Place both arms on the desk.

Now roll your chair back and stretch away from your palms.

Feel the stretch in your upper back and arms.

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