The major thing to do to ease the strain from sitting too long is to sit less and move more. However, below are some tips for undoing the strain from sitting too long:
- Take five minute breaks.
The job demands of many require that they sit for long hours, but what you can do is take five minute breaks form sitting every 30 to 45 minutes.
- Get a step counter (Pedometer)
It is expected that one takes a minimum of 10, 000 steps in a day. It does become important to get a step counter to monitor the number of steps one takes when not sitting.
- Perform some exercises
After sitting for too long the hips get tightened it does become pertinent that you loosen the hips with some exercises. Below are some exercises one can do to loosen the hips:
- The leg swings loosens up the hips, hamstrings and glutes.
- Hold on to something for balance.
- Begin with forward leg swings.
Forward and backward swing
- Start with swinging your right leg backwards and forwards as high and as far back as you comfortably can.
- Do 20 swings and then switch legs.
- Then move to the side to side swing.
- Swing your right leg out to the side as high as possible and then in front of you towards your left as far as you can go.
- Perform 20 swings and the switch legs.
- Squat down until your butt touches your ankles.
- Keep your heels firmly on the ground and your back straight.
- Hold the position for 30 to 60 seconds.
- You should feel your hamstrings, quads, Achilles tendons, lower back, and groin gently stretching.
- If you are super stiff, it may take a few days of practice to sink into a full squat. Keep at it.
TABLE PIGEON POSE
- In doing this stretch you make use of a table, which makes it a bit easier to perform and allows you to stretch your muscles from different angles.
Table Pigeon pose
- Start by placing your leg on a tabletop (you could also use your bed) with the knee bent at 90 degrees.
- Place one hand on the table and one hand on your foot for support
- Lean forward and hold for 60-90.
- Lean left to the 10 o’clock position and hold for 60-90 seconds.
- Lean right to the 2 o’clock position and hold for 60-90 seconds.
- Repeat on the other leg.
Note: if you have knee problems, rotate your body so that your ankle hangs off the table place a pillow underneath your knee. Try to do two pigeon poses a day.
- You actually don’t need a couch for this stretch; it just makes it more comfortable.
- You can also do it on the floor by putting your knee against the wall.
- For the easy version; place the knee of the leg you are stretching against the back of your sofa.
- Place the foot of your leg on the floor.
- Slowly raise your torso to a neutral spine position (i.e. standing straight and tall)
- As you raise your torso, squeeze your butt and abs.
- Hold the position for up to four minutes.
- Switch and repeat on the other leg.
- For the harder version; bring your non-stretching leg up onto the seat of the couch.
- Keep a straight, neutral spine, squeeze the butt and abs and work your way up to holding the position for four minutes.
NOTE: it may take awhile before you can get your torso to a straight position.
Remember, no one is indispensable, you therefore owe it yourself to look out for your well-being, for when your health fails, your place will be taken sooner or later-but it will be taken. So, sit less and move more but in moderation.