10 Exercises For Those Sitting Long Periods

Sitting for extended periods can take a toll on your body, but incorporating targeted exercises into your routine can help counteract its negative effects. Here are ten ideal exercises designed to alleviate the strain of prolonged sitting:

  1. Seated Leg Raises: While seated, extend one leg straight out in front of you and hold for a few seconds before lowering it back down. Alternate legs for a complete set.
  2. Chair Squats: Stand up from your chair, then slowly lower yourself back down as if you were about to sit, but stop just before your bottom touches the seat. Repeat for a set number of reps.
  3. Seated Marching: Sit tall with feet flat on the floor, then lift one knee up towards your chest while keeping your core engaged. Alternate legs in a controlled manner.
  4. Shoulder Blade Squeezes: Sit up straight and gently squeeze your shoulder blades together, holding for a few seconds before releasing. This exercise helps improve posture and alleviate upper back tension.
  5. Neck Stretches: Slowly tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch along the opposite side of your neck. Hold for a few seconds before repeating on the other side.
  6. Seated Forward Bend: Sit forward on your chair, feet flat on the floor, and hinge at your hips to lean forward, reaching your hands towards your feet or the floor. Hold the stretch for a few breaths.
  7. Wrist and Finger Exercises: Rotate your wrists clockwise and then counterclockwise to loosen them up. Additionally, clench and release your fists to engage the muscles in your hands and forearms.
  8. Seated Torso Twists: Sit tall with your feet flat on the floor, then twist your torso to one side, placing one hand on the back of the chair for support. Hold for a few seconds before twisting to the other side.
  9. Calf Raises: While seated, lift your heels off the floor as high as you can, then lower them back down. This exercise helps improve circulation in the lower legs.
  10. Ankle Circles: Lift one foot off the floor and rotate your ankle in a circular motion, first clockwise and then counterclockwise. Repeat with the other foot.

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