Many people spend their day sitting at a desk at school or work. This position of stress can lead to muscle imbalances contributing to pain-related syndromes. A good way to combat this sedentary condition is to get up every 2 hours or so and perform some easy body movements. Let’s take a look at a few movements to combat sitting:
Assisted Lunges in door frame – 2 sets, 15 reps each leg
Lunges are a great way to actively engage the glutes, core, and stretch the hip flexors. A doorway or desk edge can help provide stability if needed. This is an excellent balance/mobility exercise for all the contributors of sitting-related conditions.
Floor cobra with butt touches – 2 sets 15 reps
Floor cobras are a great way to engage the postural muscles of your spine and shoulders. This exercises will engage nearly all of the opposing muscle groups overactive from long periods of sitting. The muscles strengthened in this movement directly support your spine.
Single leg glute bridges – 2 sets 15 reps each leg
Single leg glute bridges can be a good challenge that engages the glutes and core and also has an element of instability to them. Single leg glute bridges can ensure isolate each glute to ensure they are functioning properly.
90/90 wall slides – 2 sets 15 reps
This exercise is great for your upper back, head, and shoulders. This exercise can be surprisingly difficult for people constantly hunched over who have developed upper body muscle imbalances and head and neck muscle imbalances.
Foam roller overhead wall press – 2 sets 15 reps
This movement provides a good stretch in the shoulders and lats and helps restore motion in your arms after long periods hunched over a keyboard and mouse. If you don’t have a foam roller you can just place your hands on the wall.