Best Exercises To Do After Sitting All Day

Are you one of those people who spend hours sitting in front of a computer or desk? Do you frequently experience back pain, neck stiffness, or hip soreness after a long day of work? If yes, then you need to incorporate some exercises into your daily routine to counteract the negative effects of sitting. In this article, we will discuss some of the best exercises to do after sitting all day.

Table of Contents

• Exercise 1: Cat-Cow Stretch
• Exercise 2: Hip Flexor Stretch
• Exercise 3: Standing Hamstring Stretch
• Exercise 4: Shoulder Blade Squeeze
• Exercise 5: Wall Angels
• Exercise 6: Glute Bridge
• Exercise 7: Squats
• Exercise 8: Calf Raises
• Exercise 9: Plank
• Exercise 10: Walking
• Tips to Remember
• FAQs
• Conclusion

Exercise 1: Cat-Cow Stretch

The cat-cow stretch is a simple yoga pose that helps to relieve tension in your spine and neck. Here's how to do it:

1. Start in a tabletop position with your hands and knees on the ground.
2. As you inhale, arch your back and lift your head up towards the ceiling. This is the cow pose.
3. As you exhale, round your back and bring your chin towards your chest. This is the cat pose.
4. Repeat the cow-cat stretch 5-10 times to release tension in your spine and neck.

Exercise 2: Hip Flexor Stretch

Sitting for long periods can cause tightness in your hip flexors, which can lead to lower back pain. The hip flexor stretch can help to loosen up these muscles. Here's how to do it:

1. Start in a lunge position with your left foot forward and your right knee on the ground.
2. Place your hands on your left knee and gently lean forward until you feel a stretch in your right hip.
3. Hold the stretch for 30 seconds and then switch to the other side.
4. Repeat the hip flexor stretch on both sides 3-5 times.

Exercise 3: Standing Hamstring Stretch

Sitting for long periods can also cause tightness in your hamstrings, which can lead to lower back pain. The standing hamstring stretch can help to loosen up these muscles. Here's how to do it:

1. Stand straight with your feet hip-width apart.
2. Step forward with your left foot and flex your left foot.
3. Bend forward at the hips and reach towards your left foot.
4. Hold the stretch for 30 seconds and then switch to the other side.
5. Repeat the standing hamstring stretch on both sides 3-5 times.

Exercise 4: Shoulder Blade Squeeze

Sitting for long periods can cause your shoulders to hunch forward, which can lead to upper back pain. The shoulder blade squeeze can help to counteract this. Here's how to do it:

1. Sit up straight with your feet flat on the ground.
2. Bring your shoulder blades together and hold for 5-10 seconds.
3. Release and repeat the shoulder blade squeeze 10-15 times.

Exercise 5: Wall Angels

Wall angels are a great exercise to improve your posture and reduce upper back pain. Here's how to do it:

1. Stand with your back against a wall and your feet a few inches away from the wall.
2. Place your arms against the wall with your elbows bent at a 90-degree angle.
3. Gently slide your arms up the wall until your arms are straight.
4. Hold the position for 10-15 seconds and then lower your arms back down.
5. Repeat the wall angels 5-10 times.

Exercise 6: Glute Bridge

Sitting for long periods can cause weakness in your glutes, which can lead to lower back pain. The glute bridge can help to strengthen these muscles. Here's how to do it:

1. Lie on your back with your knees bent and your feet flat on the ground.
2. Engage your glutes and lift your hips up towards the ceiling.
3. Hold the position for 2-3 seconds and then lower your hips back down.
4. Repeat the glute bridge 10-15 times.

Exercise 7: Squats

Squats are a great exercise to strengthen your legs and glutes, which can help to reduce lower back pain. Here's how to do it:

1. Stand with your feet shoulder-width apart.
2. Bend your knees and lower your hips down towards the ground.
3. Make sure to keep your knees in line with your toes.
4. Push back up to a standing position.
5. Repeat the squats 10-15 times.

Exercise 8: Calf Raises

Sitting for long periods can cause tightness in your calves, which can lead to foot and ankle pain. Calf raises can help to loosen up these muscles. Here's how to do it:

1. Stand with your feet hip-width apart.
2. Raise up onto the balls of your feet.
3. Hold the position for 2-3 seconds and then lower your heels back down.
4. Repeat the calf raises 10-15 times.

Exercise 9: Plank

The plank is a great exercise to strengthen your core muscles, which can help to reduce lower back pain. Here's how to do it:

1. Start in a push-up position with your hands and toes on the ground.
2. Engage your core muscles and hold the position for 20-30 seconds.
3. Rest for 10-15 seconds and then repeat the plank 3-5 times.

Exercise 10: Walking

Walking is a simple yet effective exercise to improve circulation and reduce stiffness in your muscles. Here's how to do it:

1. Take a brisk walk for 20-30 minutes every day.
2. Make sure to wear comfortable shoes and walk on a flat surface.
3. If you don't have time for a long walk, try to take short breaks throughout the day to stand up and walk around.

Tips to Remember

• Start with a few repetitions of each exercise and gradually increase as you feel comfortable.
• Listen to your body and stop if you feel any pain or discomfort.
• Incorporate these exercises into your daily routine to see the best results.

FAQs

Q: How often should I do these exercises?

A: It's recommended to do these exercises at least 3-4 times a week, or daily if possible.

Q: Can I do these exercises at work?

A: Yes, most of these exercises can be done at your desk or in a small space.

Q: Do I need any equipment for these exercises?

A: No, these exercises can be done with just your bodyweight.

Conclusion

By incorporating these exercises into your daily routine, you can counteract the negative effects of