Bad posture, the silent consequences of sitting for too long
In today's office life, sitting on the bench for 6-8 hours in front of a desk has become a "new normal". But the human body was not born to be immobile for too long. When sitting too much, the glutes and leg muscles are weakened, the back - neck - shoulders are tight, metabolic disorders are likely to occur and the risk of chronic pain also increases.
Dr. Karishma Sanghavi, a sports physical therapist in India, warns: Sitting for long periods of time causes the muscle groups to flake, the lower back and neck become overloaded, leading to poor posture, pain and reduced mobility. Gently moving every day is the best way to maintain your body's balance and flexibility."
According to her, whether you sit at a desk, on the sofa or look at your phone, your body is under the same pressure: muscle tension, reduced flexibility and increased stress. Spending 5-10 minutes stretching each day can significantly limit this condition.
10 simple exercises to do every day
The following moves are suitable for beginners, who can practice at home or in the office:
glutes, strengthen the glutes and stabilize the lower back.
Supplement your hip flexor, releasing muscle groups that shrink when sitting for a long time.
Cats - cows, improve spinal flexibility, reduce back stiffness.
Open your chest, resist the backward position due to using a computer or phone.
rotate your chest spine, making your upper back flexible and easier to sit up straight.
Dogs hunt for birds, increase core strength, improve balance.
Gently rotate your neck, reducing neck and shoulder tension due to looking at the screen.
The dog bounces over, pulling its entire back, hamstrings and spine.
Raise your calves, help your ankles become flexible, improve standing and walking posture.
Lie spine rotation reduces muscle tension in the lower back after many hours of inactivity.
According to Dr. Sanghavi, people who have recently suffered injuries, disc herniation, severe arthritis, paidonia, uncontrolled high blood pressure or pregnant women need to adjust their movements according to professional advice. If you experience snails, numbness or dizziness, stop exercising immediately.
