Sitting All Day? Give your body some relief

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Zoom meeting after Zoom meeting.  Meetings, paperwork, reports…all require a lot of sit time.  For me, and I am sure many of you, these past months, I have sat behind my desk more than I ever have done in the past.  My body is not happy about it.

As humans, our bodies are not made for sitting.  The longer you sit, the tighter your body becomes and the more tired you feel.

Adding a little movement and a few stretches in throughout the day can help. Here are a few ideas:

1. Set an alarm and get up and move every hour. Walk around your desk. Walk to the coffee pot.  Even 3 minutes can help.
2. Stretch. Stretch can help relax and loosen your muscles which not only feels good physically, it will also rejuvenate you mentally.  Try these 5 stretches:
   1. World’s Greatest Stretch
      • Begin in a straight arm plank
      • Step your left foot towards your left arm so that your knee is bent at 90°.
      • Rotate your body towards your left knee and reach your fingertips towards the ceiling. Look up towards your fingertips.
      • Repeat on the other side.
   2. Standing Hamstring Scoop
      • Stand with feet hip width apart.
      • Shift your weight onto your left foot and extend your right foot forward.  Slightly rest your heel on the ground.
      • Bend your left knee and sit back on your hips reaching both arms towards your right foot. “Scoop” your arms towards your feet and in a fluid motion reach back overhead. Repeat several times.
      • Switch sides.
   3. Supine Figure-four
      • Lie on your back with your knees bent and feet flat on the floor.
      • Cross you right ankle over your left knee.
      • Grab you left leg at the thigh and gently pull your left knee towards your chest until you feel a gentle stretch in your glute and hip. Hold.
      • Repeat on the other side.
   4. Chest Stretch
      • While sitting or standing, clasp your hands behind your back.
      • Pull your arms back and drive your shoulders down to open up your chest.
      • Lift your head towards the ceiling. Hold. Release. Repeat.
   5. Ear to Shoulder Stretch
      • Sit or stand tall. Drop you ear towards your shoulder while trying to drop the opposite shoulder down.
      • Repeat other side.