Most of us who work behind a desk find ourselves sitting in front of a computer for many hours a day. Experts now view sitting as really bad for our health (“sitting is the new smoking!”). Sitting actually weakens the muscles. It realigns the spine and neck muscles. The effects? Back pain, breathing issues, weight gain – these negative effects seriously affect health. To counteract the damage done to your body from sitting, here are some exercises to try:
Planking For Fun
Planking strengthens your core muscles. Get on all fours and make sure the back is straight, not rounded. Make sure your neck and spine are in a comfortable position. With your elbows directly below your shoulders, place your forearms flat on the floor. Squeeze your butt and thigh muscles. Hold for thirty seconds. Repeat 4 times.
Join The Band
Resistance bands are a terrific way to increase the effectiveness of any workout, including the anti-sitting routine. Stand with your feet hip distance apart, a band stretched between your ankles. Keeping your hands on your hips, step outward, then back, then forward and back. These are small steps. Repeat 15 times.
Kettlebell Dead Lifts
A great way to reverse the effects of sitting is to lift a kettlebell, or you can use a dumbbell. Put the kettlebell on the floor. Keeping your back and legs straight, pick it up. Slowly go back down, touching the bell to the floor. You might bend your knees slightly when you’re lowering the bell but straighten legs as you rise back up. Repeat this 15 times.
Do The Kettlebell Squat
Another way to use a kettlebell (or dumbbell) is to do squats. Squats loosen the hip muscles which have tightened over time, due to excessive sitting. Hold the bell with both hands, at chest height. Bend the knees and lower the butt as though sitting down. Raise back up to standing position. Repeat 15 times.
Lift That Leg
Lie on the floor with both legs bent. Arms should be straight and parallel to the body. Keeping your foot flexed, lift your right leg and point it towards the ceiling. With your left foot, lift your hips and butt off the ground. Slowly lower your leg. Repeat 12 times. Switch legs and do the same thing.