Sitting down for too long every single day is a very big problem for all of us. This habit or requirement, because of our jobs, can cause various health disorders. It can really damage the health and the body, so we need to find the way to protect our health.
How sitting for too long affects the body?
Sitting for too long mostly affects the back. But, the limbs also suffer from this position. Over time, this also affects the capacity to run, play sports and exercise.
Fortunately, there is a way to fix the problems caused by sitting and to prevent more damage to the body. The following 5 exercises will improve the capacity to do the everyday activities, to ease the knees and back and to move much better.
The best 5 exercises to prevent back damage and pain
- Couch Stretch
Couch Stretch is very effective exercise and it can be done even while you sit and watch TV. One of the legs should be put on the ground while the other one on the lounge chair with the knee bended and tucked in to the corner of the couch. Flex the abs and the butt and gradually lift the body up until you are standing. Remain in this position 5 minutes. Then switch the legs and repeat the exercise with the other leg.
By lifting the foot that was on the ground on the seat of the chair you can make this exercise even harder. As the previous version of this exercise, try to lift your body. This exercise is very effective and can fix the damage caused by many years of sitting.
- Glute Bridges
Lie down on the back and bend the knees. Place the feet firmly on the ground and lift up the hips and butt. Make sure that the body is in straight line and slowly lower the body down. For best results, try to repeat the exercise 3 times by doing 10 movements each time. If this exercise it too easy, hold a weight on the thighs.
Glute bridges are great exercise for the abs, hips and glutes.
- Leg Swings
Before you start, grab on something for balance. Start by swinging the legs front to back one at a time and then side to side. Swing the legs as much as you possibly can. For best results make 20 swings with each leg of each type of swings.
- Fire Hydrants
The name of this exercise comes from the position of a dog peeing on a fire hydrant.
Get down on all four. Lift one leg on the side. The leg must be bowed and lift it as much as you can and lower it down on the ground. You will feel the burning in the hips and butt. Repeat the movements with other leg.
- Grok Squat
For this exercise you need to get into the crouching position. The feet must be firmly on the ground, the back perfectly straight and the butt as low as possible, but not on the ground. This exercise will extend the legs, back and crotch.
In order to help your body and to improve the overall health you need to move and stretch the body after sitting down for many hours. The best way to help your body is actually very easy and simple. You just need to walk for half an hour every day. But, if you don’t like walking or if you don’t have the time, try to exercise 3 – 4 times weekly. Very soon you will see the changes and the improvements and you will feel amazing.