Some of the things that some of us do throughout the day is sitting on a chair for too long. It’s mostly because of our job, but this habit is something that causes numerous health problems. It harms your wellbeing, so you must consider some workouts or anything you can do to protect yourself.
Why Sitting All Day Actually Really Matters
Our back suffers the most from sitting for a long period of time, but our limbs also suffer. It affects our capacity to practice some exercises, play some sports, run etc.
Luckily, there are some things you can do in order to prevent further damage and fix what’s been already done. Here, we’re going to present you 5 workouts that can improve your performance of the everyday activities much better, move better and don’t burden your back and knees. Take a look!
5 Exercises to Stay Limber and Prevent Back Pain from Sitting
1. Glute Bridges
First, you have to lay down on your back. Your knees should be bowed. Your feet should be on the ground firmly. Then, start lifting your butt and hips. Make sure that your body should create a straight line. Then, sit down. Try to do at least 3 arrangements of 10 movements like this. If you think this is too simple for you, use a weight which you will hold on your thighs.
This is an amazing workout for your glutes, hips and abs!
2. Couch Stretch
This exercise is very nice even when you sit in front of the TV!
Put one of your legs on the ground. The other one should be on the lounge chair, but your knee should be close to your back. Then, you have to flex your butt and abs. Lift your body up gradually. You have to stand tall. Hold this position for 5 minutes. Switch your legs then and do the same thing with your other leg.
You can make it harder by lowering your foot on the ground, but up to the seat of the chair you’re using. Try to lift up your body. You may find it hard, but this exercise can actually help you fix even 6 years of constant sitting!
3. Grok Squat
During this exercise, you should get into a crouching position. Your feet should be on the ground. Make sure your back is straight, but your butt is on the lowest level possible. The position resembles to the one of baseball catchers. Your crotch, back and legs will be extended.
4. Leg Swings
This exercise is for releasing up.
You should just grab grabbing something for balance. Then, lean your leg forward and backward as much as you can. Start by running front-to-back with each one of your legs. Then do it side-to-side. You should try to do at least 20 swings of each type.
5. Fire Hydrants
This exercise has an interesting name as it looks like a dog that is peeing on a fire hydrant.
Stand on all four and lift one of the legs on the side as much as you can, but it must be bowed, not straight. Then, bring it down. The focus where you should feel where it hurts is on your butt and hips.
The best thing you can do for your body is to walk for at least 30 minutes every day. If it’s not possible, then try to do these exercises 3 or 4 times a week and you’ll notice a great change!
Article and image source: thehealthy-food.com