10 Exercises for Your Body If You Are Sitting for Long Hours
Author: Irina Kashevskaya
Sitting for long hours can have a significant impact on your health and body system. It, unfortunately, might cause some serious health problems like heart problems, muscular pain, diabetes, etc. In this article, we will share 10 exercises that will help you deal with all the back pain and other health problems that you might have been experiencing by now. So, let’s get started:
● DEAD BUG
This is a very effective exercise for relieving you from the excruciating caused from sitting for long hours. First, lie on the mat or floor and then stretch both your arms upwards. Now, bring your legs close so that they form a 90-degree angle. After this, slowly exhale and lower your right arm and left leg together at the same time. With your back touching the ground stretch the hands and legs above the floor. Repeat with your left hand and right leg.
It helps you achieve a better posture and improves your pelvic strength. First, get down on both hands and legs. Your hands should be at shoulders length. Then, keep your core tight and your body in a straight line from head to toe.
Hold your neck and spine in a comfortable position and maintain this posture for 30-40 seconds.
Repeat for 5 times daily.
To do Squats, start with your feet hip-width apart. Keeping your core engaged, think as if you were going to sit in a chair and push your hips back and down. While carrying out this exercise keep your posture straight and do not incline forwards while getting back up. Do as many reps as you can.
● KNEE RUSSIAN TWISTS
Russian knee twists are a bit difficult to practice but with some wonderful results. How to do it? First, position yourself on the ground with the knees bent and your feet flat. Have someone to help to hold the legs down or lock your feet down. Now, stretch your arms as much as you can in front of you above the ground.
Try to bring the palms together, keep your chest contracted and twist the torso rightwards with the arms to the right as well.
Then rotate back through center, and then twist to the left. Do this for a minimum of 10-15 times.
● PLANK JACKS
Plank jacks are very effective for cardio.
Let us see how plank jacks are done.
Hold your body up with the support of your hands and legs, this should be your starting position.
Now, keep your hands in the constant position..
Splay your legs to the side but keep your core braced throughout the process.
Continue for 15 times at least.
● SINGLE LEG SQUATS
Single leg squats or pistol squats are almost similar to the simple version of squat – but this one got a small challenge.
To do these pistol squats, keep one leg firmly positioned on the ground and then raise your other leg towards the front.
Balance your whole body on one leg. Then continue just like simple squats; bring your hips down towards the ground then get up.
You can hold on to a chair or pole to balance yourself.
Do 5 reps, 10 to 15 times each rep.
● SPIDERMAN PUSH-UP
Spiderman push up is just another great variation of the standard push-ups.
To do this exercise, perform the original standard push up but this time bend one of your knees
Bring it up towards your body simultaneously while bringing your chest down towards the ground.
Carry this out on both legs alternatively.
● MOUNTAIN CLIMBER
This is one exercise that needs to be practiced at a quick pace. Doing so makes your body constant work constantly, thus increasing the flow of blood and oxygen.
Therefore, this has been proven to be a good form of cardiovascular exercise as well. At a standard push-up posture, with your core engaged bring one knee toward your chest.
Quickly return it back and do it for the other one. Do it fast.
● PUSH-UP WITH A PAUSE
This is a simple exercise where you have to carry out the standard push up but give a pause when you bring you will bring your chest up again.
Give the pause for two to four seconds and repeat it again.
● ELEVATED PUSH-UP
A standard push-up exercise where you will have to position yourself in an elevated position, placing your feet on an elevated surface. After doing so, carry out your normal push-ups without bending your knees or spine.
Experts recommend that if you are doing a job that needs you to sit one place for a long time, for example, if you drive a car, then you must choose a car with comfortable sitting.
Cars which got seats with nice padding, adjustable lumbar and thigh support are the ideal ones.
For example; Mercedes Benz S-class 2016, Nissan Murano, Cadillac CT6 Platinum, Audi A8 some names best-known for the most comfortable seats.
Add cushions to your seat if you are doing a desk job. Apart from all these, you also need to practice the shared exercises. Together it helps you achieve a better metabolism, keep your posture proper and body fit.
About the Author: Irina, is a certified specialist in advertising and public relations. Further to this, she has wide experience as a journalist, and for over two years, she has specialized in solving design issues in fields such as interior design, web and also graphic design. Her blog is her love, hobby and here life… https://ru.gravatar.com/irinablogvi || My blog- http://zombdrive.com