Do you have a sore back when you leave the office? These are the five stretches that will counteract the effects of sitting in a chair all day in MINUTESThose who sit in a chair all day often leave work feeling tight and experiencing neck, shoulder and back pain.
But according to Virgin Acti ve Australia, there are five simple yoga poses to do each day that will counteract the effects of sitting in a chair - and all you need is five minutes to do them.
These these positions will release your tight hips and can help to prevent weak legs, sore shoulders and the chance of diabetes, heart disease and anxiety associated with sitting for too long.
The yogi 'squat' involves getting close to the ground with the base of your spine (pictured)
Why has sitting in a chair been described as the 'new smoking'?Humans are built to stand upright. Your heart and cardiovascular system work more effectively that way. Your bowel also functions more efficiently when you are upright. It is common for people who are bedridden in hospital to experience problems with their bowel function.
When you are physically active, on the other hand, your overall energy levels and endurance improve, and your bones maintain strength.
Sitting for long periods can lead to weakening and wasting away of the large leg and gluteal muscles. These large muscles are important for walking and for stabilising you. If these muscles are weak you are more likely to injure yourself from falls, and from strains when you do exercise.
Other issues include weight gain due to poor digestion, shortened hip flexor muscles, anxiety, depression, heart disease, varicose veins, and stiffness in your neck and shoulders.
It is recommended adults do 30 minutes of moderate intensity physical activity each day. 60 per cent of Australian adults do less than this.
Source: Better Health
Squat
Similar to a traditional gym-based squat but closer to the ground the yoga 'malasana' involv es sinking your tailbone between your heels and bringing your hands together in front of your chest.
You should breathe slowly as you lengthen your spine from the base of your back to the crown of your head.
It helps to release the abductors (inner thigh muscles), to straighten out the spine and engage the core.
Once you're in the squat position bring your hands to the floor and begin to straighten your legs, turning them parallel
Standing Forward Bend
Once you're in the squat position bring your hands to the floor and begin to straighten your legs, turning them parallel.
Even if you can't get them to a completely straight position this will lengthen the hamstrings and compress the back, something that suffers at the hands of an office job.
Hang your head in t his pose so that you completely relax your neck, and stand up slowly after, stacking your vertebrae as you move into an upright position.
The easiest way to get into pigeon is to drop to all fours and place your right knee behind the right wrist, right foot behind left wrist
Pigeon
This pose always seems a lot harder to get into than it actually is.
The easiest way to get into pigeon is to drop to all fours and place your right knee behind the right wrist, right foot behind left wrist.
Then slowly sink forward until you're resting over your right knee. This stretches the external hip rotators and relaxes the psoas muscles (located in your back).
'Squeeze your inner thighs towards one another but not together to switch on your adductors,' they wrote
Shoulder Br idge
From the pigeon pose, roll over onto your back and place your feet hip-width distance apart. Lay your arms by your side.
'Squeeze your inner thighs towards one another but not together to switch on your adductors,' they wrote.
This position will stretch the yogi's chest, neck and spice. If you were wanting to work on your glute definition, lower the hips and raise them, squeezing your glutes at the top.
Clamber to your feet, bring your big toes together and push your legs closed
Chair
Clamber to your feet, bring your big toes together and push your legs closed.
Lengthen your arms skyward and bend down, tilting forward slightly.
This 'chair' will undo the damage of sitting in a regular chair by firing your core and gi ving your shoulders a good stretch.
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