5 TOP EXERCISES FOR PEOPLE WHO ARE SITTING ALL DAY

In today’s modern world, many individuals find themselves sitting for extended periods due to desk jobs or sedentary lifestyles. Prolonged sitting can lead to various health issues, including muscle imbalances, poor posture, and decreased mobility.

However, incorporating targeted exercises into your routine can help counteract the negative effects of sitting and promote overall health and well-being.

In this article, we will explore a range of exercises specifically designed for people who sit all day. By incorporating these exercises into your daily routine, you can improve posture, increase mobility, and enhance your overall fitness.

Calf lift with chair

• Stand with your feet open parallel to your hips and lean your hands on a chair.
• Elevate yourself as much as you can by stepping only with the tips of your feet.
• Hold the position for a moment and go down to the starting position.
• That’s a repetition.
• Stand with your feet open parallel to your hips and lean your hands on a chair.
• Perform between 25 and 40 repetitions in total.

Stretch lunge

• Stand with your feet hip-width apart and your hands on your hips.
• Move your right leg forward and lower your body as much as you can.
• Place your hands on your knees to maintain stability. Stand with your feet hip-width apart and your hands on your hips.
• Pause for a few seconds, exit the stretch and do the lunge again.
• Perform 10 to 20 repetitions with each leg.

Downward-Facing Dog

• Get on all fours, so that your body forms a table-like structure. The shoulders under the wrists and the hips above the knees.
• Inhale and lift your hips upwards while straightening your elbows and knees to make an inverted V shape.
• Get on all fours, so that your body forms a table-like structure. The shoulders under the wrists and the hips above the knees.
• Rest your hands on the floor and stretch your neck. Look at your navel and inhale.
• Pause for a few seconds, bend your knees and return to the table position.

Spine Twist

• Lie on your back on the floor and extend your hands in a T-shape.
• Bend your knees with your feet flat on the floor.
• Lie on your back on the floor and extend your hands in a T-shape.
• Looking to the left, bend your left leg and bring it to the right.
• Pause for a few seconds and repeat the same on the other side.
• Perform 10 to 20 repetitions with each leg.

Reverse Plank

• Start sitting with legs extended, back slightly bent and arms stretched out, with palms on the floor and fingertips towards butt.
• Inhale and, using your core, get up from the ground so that your body forms a straight line from head to toe.
• Let the head fall back so that the neck is in line with the spine. Hold this position.
• Start sitting with your legs extended, your back slightly bent and your arms stretched out, with your palms on the floor and your fingertips towards your butt.
• Start with increments of 10 to 15 seconds and hold as long as you are able to maintain proper shape.