5 chair exercises to improve posture at work
What's the story
Maintaining a good posture while working can be difficult, especially if you sit for long hours.
Bad posture can cause discomfort and even long-term problems.
Including simple chair exercises in your daily routine can improve your posture and relieve your body of strain.
They are easy to do at your desk and require no special equipment, making them perfect for a quick work break.
Twist exercise
Seated torso twist
The seated torso twist is another effective exercise to improve spinal mobility and ease tension in the back.
Sit upright in your chair with feet flat on the floor.
Place one hand on the back of the chair and gently twist your torso towards that side, holding for a few seconds before returning to center.
Repeat on the other side.
This exercise helps in stretching the muscles around your spine, promoting better alignment.
Squeeze exercise
Shoulder blade squeeze
The shoulder blade squeeze targets upper back muscles, which are essential for good posture.
Sit straight with feet flat on the ground and arms resting on your sides.
Gently pull your shoulder blades together, as if trying to hold a pencil between them, hold for five seconds, and release.
Repeat several times throughout the day to strengthen these muscles and support an upright position.
Stretch exercise
Neck stretch
Neck stretches can relieve tension from extended periods of sitting or working on a computer.
Start by sitting tall with relaxed shoulders.
Slowly tilt your head towards one shoulder until you feel a gentle stretch on the opposite side of your neck.
Hold it for a brief moment before switching sides.
Doing this stretch regularly keeps neck muscles flexible and reduces stiffness.
Leg exercise
Seated leg extension
Seated leg extensions strengthen lower body muscles, which is essential for those sitting all day.
Sit upright, feet flat on the floor.
Extend one leg until it's parallel to the ground, then lower it slowly.
Alternate legs with each repetition to ensure both sides get equal attention, promoting balance and muscle engagement over time.
Circle exercise
Ankle circles
Ankle circles promote circulation in lower extremities, which often suffer due to lack of movement during long hours spent working at desks, etc.
We face similar situations often enough to include such routines in our daily schedules.
Wherever possible, feasible, and practical, terms considered carefully beforehand when planning accordingly ahead of time.
A frame is set aside specifically for this purpose.