Effects of Sitting All Day – For today’s generation, it has become a habit to sit all day in front of the screens and commute and neglect the needs of their bodies. But you should know that this sedentary lifestyle will harm your long-term physical and mental health. Sitting for a long time can lead to various health issues, such as poor posture, weakened muscles, muscle imbalances, increased risk of chronic diseases, and decreased energy levels. Besides these health issues, prolonged sitting can also result in fatigue, stress, and decreased productivity.
But you don’t need to worry because today, we have come up with the eight best restorative stretches that can help you reverse the effects of prolonged sitting and saves you from the side effects of sitting all day if you incorporate these stretches into your daily routine. These stretches will not take much time, you have to spare a few minutes of your day, and you will be able to reverse the effects of sitting all day. You can improve your posture, increase flexibility, and boost your energy levels. Because the stretches we will tell you about in this article will target those areas of your body affected by prolonged sitting.
Effects of sitting all day on the body
Sitting all day can have numerous effects on your body. The most common side effects of sitting all day include:
- Poor posture
- Muscular imbalances
- Increased risk of chronic diseases
- Reduced muscle tone and strength
- Poor circulation
- Digestive issues
- Mental and emotional effects
- Joint stiffness and pain
- Decreased productivity and focus
8 Restorative Stretches to Reverse the Effects of Sitting All Day
Seated Forward Fold
In this stretching, you must sit on the edge of your chair, and your feet should be flat on the floor. Now slowly hinge forwards at your hips and try to reach towards your feet with your hands. And allow your neck and head to relax. You must hold on to this position for 30 seconds and slowly return to the starting position.
For this stretching, you have to begin on all your fours, your knees should be under your hips, and your head should be under your shoulders. After getting in this position, inhale and arch your back while dropping your belly towards the floor like a cow pose. Now exhale, round your spine, and move to a cat pose by tucking your chin towards your chest. You can repeat this process for 08-10 breaths.
Standing Forward Fold
Standing forward fold is a great stretching technique that helps very well in reversing the effects of sitting all day. In this technique, you must stand with feet hip-width apart, slowly hinge forward at your hips, and allow your upper body to hang onto your legs. Allow your neck and head to relax. You can also bend your knees slightly if not feeling comfortable. You need to hold on to this position for at least 30 seconds and slowly rise back to standing.
To perform this exercise, you must start by standing tall with feet hip-width apart. Now Interlace your fingers behind your back while squeezing your shoulder blades together. Now leave your arms slightly and gently lean back, opening your chest. You must hold on to this position for at least 20-30 seconds and then reverse to the starting position.
Spinal twist is also a very effective stretching technique for reversing the side effects of sitting all day, and to start this stretching, you need to sit on a chair, and your feet should be flat on the floor. Now place your right hand on the outside of your left thigh and gently twist your torso to the left side by looking at your left shoulder. Hold onto this position for 20-30 seconds, then go with the other side.
Hip Flexor Stretch
For this stretching technique, you need to kneel on one knee, and your other foot should be flat on the floor before you. Now gently push your hips forward and keep your upper body upright. You will feel a stretch in the front side of your hips. You need to hold on to this position for 20-30 seconds and switch sides.
Neck Strect is one of the best ways of stretching, which helps reverse the effects of sitting all day. You must sit or stand tall in this stretching by relaxing your shoulders. Now drop your right ear towards your right shoulder. You must hold this position for at least 20 seconds and switch sides.
Wrist and Finger Stretches
You must extend your right arm forward with the palm facing up to perform this stretching. Now use your left hand to pull back the fingers of your right hand gently while stretching your forearm and palm. You need to hold on to this position for 15-20 seconds at least and then switch to the other side.
So these were the 8 best stretching techniques which, if you perform daily, will help a lot in reversing the effects of sitting all day. These stretches will also help alleviate muscle tension, improve flexibility, and promote well-being. Take care of one thing, breathe deeply, and listen to your body to avoid any movement which leads to pain or discomfort.