3 Easy Exercises to Help Reverse the Effects of Sitting at Work

You don’t have to pay for fitness club membership or have access to any health and fitness facilities in order to undo or reduce the effect of muscular tightness, bad postural habits and pain resulting from prolonged mounted positions that go with 8 or more hours of daily sitting. This article will motivate you in such a way that will make you think of your body everyday.


You do not have to be alone on this one. There are millions who struggle with good postural habits as well. Your neck and back are going through a lot of strain from the constant forward tilt of your head over your shoulders. So take a few moments to perform quick stretches or neck tilt motions from right and left side to side to alleviating that strain from your neck/shoulder muscles. Hold these stretches for a few deep breaths.

Before doing anything else to help improve the tightness/rigidity of your back, let's review why you feel you need to "stretch" your back anyway! Sitting for long periods of time causes the back and spine to become rigid, and the muscles of the lower back to "cramp."


Your legs and your core need to be looked after. To work on strengthening your legs from a seated position at your desk Do Seated Leg Extensions. With your toes pointed toward the ceiling, extend one leg straight in front of you with your foot flexed. Squeeze your quadriceps while you hold this position for 5 seconds then start to lower yourself back down. Alternate legs 10 times on each leg.


You can also do Chair Sit-Ups to help improve the strength of your core and your body posture. This is unlike any other sit-up you have done before. You need to focus on maintaining the correct posture and do not lean back into the chair, but rather sit up on the front edge of your chair. By adding these short, simple exercises to your working day during times when you are waiting for something, such as a file to load or when you are on the phone, you will notice a positive increase in your mood by the end of your work day. Set yourself a goal to get up and exercise at least once each hour, for one minute, since it will help to build the habit of being consistent with your exercise routine.


Discover expert advice and the latest updates in Skin Care, Hair Care, Wellness, Dermatology, and more at Stay Young guide to lasting beauty and holistic health!

Frequently Asked Questions (FAQs)

1. How often should I do these exercises?
   Aim to perform a few simple stretches or movements every 30 to 60 minutes.
2. Which exercises are best for tight shoulders and neck?
   The Shoulder Blade Squeeze (squeezing shoulder blades together) and gentle Neck Tilts (ear-to-shoulder stretches) are the most effective.
3. Can these small movements really help prevent back pain?
   Yes, absolutely. Exercises like the Seated Torso Twist and the Seated Arch and Curl help restore spinal mobility and increase blood flow to the back muscle.