Studies have shown that the average American may sit up to 12 hours a day. Sitting too much can cause a multitude of problems. According to the British Journal of Sports Medicine, a sedentary lifestyle can potentially contribute to ill health and many preventable causes of death such as #diabetes, heart disease, low back pain, poor posture, and weight gain.
While exercising 30-60 minutes a day does decrease these risks, some research shows that this may not be enough. So, if we have no choice but to sit, what can we do to further reduce the nasty side effects of #sitting?
The best thing to do is to take a five-minute break for every 30 minutes that you are sitting. To further decrease sitting side effects, try these five mobility exercises to improve the range of motion in the hips and upper back.
WALL QUAD/ HIP FLEXOR STRETCH
Your hip flexors and lower back take a beating when sitting, making them tight and immobile. Grab a pad or other soft surface for your knee. Start with your back to the wall. Put one knee on a soft surface for your #knee. Start with your back to the wall. Put one knee on a soft surface and bend it back until you have your foot up against the wall. The other knee should be bent in front of you at 90 degrees. Make sure to keep an upright posture at all times. Hold for 30-60 seconds and repeat on the other side.
ASSISTED SQUAT HOLD
If you don't take the time to work your hips, ankles, and glutes throughout the day, you will be too tight to lift weights properly when you eventually hit the gym. To loosen up, squat until your glutes nearly touch your #heels; grab the edge of your desk for balance if you need to. Hold the position for 30 seconds, and then stand back up and repeat one more time.
FOAM ROLL T-SPINE EXTENSION
Sitting can make your upper back and neck very tense. Take your foam roller and lie down on it by placing the roller perpendicular to you on your middle back. Place your hands behind your head and lie back letting out a deep breath. Hold for five seconds and repeat five more times in five different areas on your upper back.
SIDE-LYING OPEN/ CLOSE BOOK
Are you having trouble looking at your blind side when #driving or reaching in the back seat? Adding more rotation to your thoracic spine can help alleviate neck, back, and shoulder tightness and pain. How? Simply lie down on your side with your legs on top of one another, bent at 90 degrees. Keeping your lower body as stable as possible, open up by trying to place your top arm towards the ground. Repeat this for 10 reps on each side.
TABLETOP STRETCH
This is a great bang for the buck mobility exercise that stretches out all of the muscles that get tight when sitting. Your hips get loosened up, as well as your shoulders, forearms, and #wrists, from all the typing and mouse usage on the computer. Start by sitting down on the floor with your hands placed behind you. Bridge up by lifting your hips as high as possible. Hold at the top and squeeze your glutes. Lower your body slowly and repeat for 10 total reps.