Prolonged sitting can bring a multitude of physical woes, including overall body soreness, back pain, and in severe cases, spinal and cardiovascular issues. Taking regular breaks and incorporating stretching and muscle-strengthening exercises can help to alleviate pain and decrease the risk of disease.
Long periods of sitting can also contribute to poor metabolism, obesity, constipation, and other health issues. Weakness in the lower body may also result from prolonged sitting and lack of exercise.
The best way to avoid these symptoms is to get up every 30 to 40 minutes and move around to loosen stiff muscles. Movement promotes blood circulation in the pelvis and lower limbs and allows you to readjust your sitting posture. How you sit matters too—while sitting, avoid tilting your pelvis forward or backward to reduce back pain and discomfort.
The following two stretching exercises and three leg muscle-strengthening exercises are beneficial for those who sit for long periods:
Pelvic Stretch
Prolonged sitting can lead to poor blood circulation in the pelvic area. It is recommended to start with simple pelvic stretching exercises to mobilize the hip joints and improve blood circulation.1. Stand with your feet shoulder-width apart, squat slightly, and adjust your pelvis to the correct position.
To find the “correct” position, place your index fingers on the top of your hip bones, front and back (anterior superior iliac spine and the posterior superior iliac spine). Then, horizontally align your index fingers and thumbs. This indicates the pelvis is in the correct position.
2. Lower your right hand and simultaneously lift your left hand upward to tilt your pelvis to the upper left. Hold this position for three seconds, then switch sides. Repeat the exercise 10 times.
3. Press down with the index and middle fingers of both hands to push the pelvis forward, then hold for three seconds. Use your thumbs to push the pelvis backward, then hold for another three seconds. Repeat this sequence 10 times.
Iliopsoas Muscle Stretch
One important muscle for maintaining proper sitting posture is the iliopsoas muscle, which connects the lumbar spine and the hip joint. Prolonged sitting with bent thighs can cause the iliopsoas muscle to shorten and become tense. Stretching this muscle using a chair can help relax it.1. Sit on the edge of a chair with one foot forward and one foot back. The front foot should be firmly planted, and the toes of the back foot should be touching the ground with the heel lifted. Make sure the knee of the back foot is positioned behind the hip joint. Straighten and align your upper body. This position will stretch the back thigh, hip, and even the abdomen.
2. Raise the arm on the same side of the back leg straight up. Make sure not to shrug your shoulder. Hold for 10 seconds, then lower the arm. Repeat this 10 times on each side.
Lunges
The lunge exercise targets the glutes and quadriceps, which are the largest and primary muscles in the lower body. Weakness in these muscles is often associated with issues such as back pain, knee discomfort, or difficulty climbing stairs.1. Stand with your feet shoulder-width apart. Take a step back with your right foot, ensuring that both knees can form a 90-degree angle when squatting.
2. Keep your center of gravity between both feet. Squat down while maintaining an upright posture until both knees form a 90-degree angle. This position evenly strengthens the glutes and quadriceps.
3. Hold for three seconds, then stand up. Perform 10 repetitions before switching legs.
Alternating Lunges
Alternating lunges can better engage the glutes and strengthen the core muscles, improving the stability and coordination of the lower body.1. Stand with your feet wide apart (wider than your hips), toes pointing forward, and keep your center of gravity between both legs.
2. Lean your body forward 45 degrees while keeping your back straight. Shift your weight to the right side, push your hips back, bend your right knee, and keep your left leg straight.
3. Hold this position for three seconds, then shift your weight back to the center. Perform 10 repetitions before switching legs.
Calf Raises
Calf raises not only tone the calf muscles and improve blood circulation in the lower limbs but also promote natural arches in the feet.1. Stand with your feet shoulder-width apart, keeping your body upright while slightly leaning forward. If needed, you can hold onto a chair for support.
2. Raise onto your tiptoes, ensuring your feet do not roll inward. Use the strength of your toes to lift your feet off the ground. Hold for 20 seconds, then lower them. Repeat 10 times, maintaining stable body posture with a straight up-and-down motion.
