If you are like most people, you spend hours each day sitting – at your desk at work, in the car, on the couch. But here’s the thing: our bodies weren’t built for this much stillness. Prolonged sitting can make our bodies feel tired and stiff, and is a big contributor to many of our aches and pains. Luckily, there are simple ways that we can make our bodies feel better, even if our jobs involve a lot of sitting.
Meet “movement snacks”. Think of these as mini workouts- short, easy and spread throughout the day. Even 1-2 minutes of intentional movement every 30- 60 minutes can:
- Increase circulation
- Decrease joint pain and stiffness
- Combat the negative effects of prolonged sitting
6 easy movement snacks you can do from anywhere
1. Chair rotations
Sit tall, rotate your torso gently to one side, hold forr 10 seconds. Repeat to the other side. Helps improve spine mobility and posture.
2. Standing calf raises
Stand and slowly go up onto your tiptoes by raising your heels off the ground, then lower back down with control. Repeat 10 times. Great for ankle mobility, calf strength and increasing circulation.
3. Doorway chest stretch
Place elbow and shoulder at 90 degrees on the side of a doorway and gently lean forward. Repeat x 5 on both arms. This helps open up tight chest muscles from slouching.
4. Neck movements
Tuck your chin down to your chest, look up to the ceiling, look left, look right, touch your left ear to your left shoulder and then your right ear to your right shoulder. These simple neck movements help to keep your neck moving and combat the stiffness that comes from sitting and staring at a computer screen for hours on end.
5. Forearm stretch
Let go of your computer mouse and take a break to stretch out your forearms. Straighten out your elbow and use your other hand to extend your wrist backwards to stretch out the muscles on the inside of your forearms. Then, stretch the muscles on the back of your forearms by using your other hand to flex your wrist forwards. Make sure to do both sides. Hold each for 15-30 seconds.
6. Seated figure 4 stretch
Sit on the edge of your chair with your feet hip width apart and directly under your knees. Cross one ankle over the opposite knee. Gently stretch forward. You should feel this in your glutes and low back.
💡Tips for making it a habit
- Set a timer or a calendar reminder every hour
- Every time you get up to go to the bathroom, pick two of the above exercises to do.
- Replace one seated call per day with a standing or walking one
Want help moving more?
If sitting is causing you pain or you aren’t sure what movements are right for you – consider booking an assessment with us. We can help you build a custom plan that makes sense for your body and your work environment and hours (we promise we won’t make you do burpees at your desk).