AJ here with Stronglife Physiotherapy As human beings we have incredible bodies that were designed to do amazing things Sitting at a desk all day, probably isn’t one of those things We are designed to move. But for many of us, sitting at a desk for work is unavoidable. Prolonged sitting can lead to poor posture, movement restrictions, and many painful conditions. So let’s go over a few exercises to help reverse the effects of sitting. Before we go over the exercises here’s a few tips I think you’ll find useful. For every 30 minutes you spend sitting you should stand and move for 3 minutes. So find a reason, whether thats to deliver something in person, get a drink, or even just stand every time you talk on the phone or read something. Doing this will help reduce the negative effects of sitting It’ll help you burn more calories It’ll even give your brain a boost, helping you stay more productive The first exercise is a chin tuck This is to help reduce to the forward head posture that is so common during desk work. It’s easy to do. Pull your head back, creating a lovely double chin (but don’t worry about that right now) and hold for 5-10 seconds Repeat 10 times. Do this next exercise to reduce the rounded upper back and forward shoulder posture. Extend your upper back by sticking your chest out and squeeze your shoulder blades together. Hold this for 10 seconds, repeat 5 times. Next we’re going to reverse the tightness sitting causes in the hips by performing a hip flexor stretch. There are multiple ways to do this, one is to put your foot up on your chair and press your hips forward. You should feel a stretch in the front of your hip. Make sure to keep your torso upright. If your upper body leans too far forward you won’t feel the stretch as much. Hold for 30 seconds, repeat 3 times. This can also be performed kneeling on the ground. Now for the low back. Many of us get stiff in the low back and lose the ability to bend backwards. This exercise will help with that and helps reduce back pain and sciatica. For this one we’re going to get on the floor. Hopefully you have a place in your office where you can do this safely and without ridicule Lie on your stomach. Place your hands under your shoulders. And press up as far as you can without pain and without your hips coming off the ground. Keep your trunk muscles relaxed during this exercise Hold for a few seconds then come back down. Repeat 10-20 times If you can’t lay on the floor at work try it standing. Do these exercises regularly at work. Pick 1 or 2 to do every 60 minutes. Doing this will give you a break from being in the same position for too long and helps prevent and reduce pain and can reverse poor posture Thank you for watching! Have a great day! and stay strong!