4 Simple exercises to improve posture while sitting

  • It is estimated that the average U.S adult spends about 25% (6.5 hours) of their day sitting.

  • For teenagers ages 12 to 19, that number is eight hours a day.

  • Experts say not only can all the time spent sitting cause you to have bad posture, going long periods of time without moving can cause early death.

#posturecorrection #posturecorrector

As hard as it may be to believe, you, me, most folks spend a considerable amount of time sitting each day. Between time spent at our work desks and time spent sitting in front of the TV, we, humans love to sit.


To most of us, sitting for long periods of time is just an inevitable part of our lives. Although, according to the experts, one risks early death when we refrain from long periods of uninterrupted movement. Not to mention the negative impact sitting for extended periods of time has on one's posture.


What are the side effects of sitting too long?

The dynamics of sitting often forces your body to align in a C-curve as opposed to the body's more natural S shape.


Over time, not only does this hurt your ability to stand up straight, according to research, sitting for long periods of time can also hurt your ability to breathe properly and efficiently.


Forcing your body to stay in this unnatural position over long periods of time can also cause you to suddenly feel tired during the day and goes a long way to hurt your ability to focus on, and complete tasks.


Other proven effects of sitting for long periods of time also include:


  • Obesity

  • Increased blood pressure

  • High blood sugar

  • High cholesterol levels


According to the experts at Sonima, here are four easy-to-do posture-improving exercises you can do while sitting at your desk.


Source: Sonima


Chair Arm Circles | 40x each direction


1. Put your thumbs up, and fold your fingers forward so that the tips are on the top pads of your palms.


2. Sit in a chair with your feet hip-width apart, flat on the ground, and pointed straight ahead.


3. Extend your arms directly sideways, straight out. Point your thumbs forward, palms down, and pinch your shoulder blades back.


4. Move your arms up and forward in a circular motion 40 times. Keep your shoulder blades pinched.


5. Next, flip your hands palms up, thumbs pointed backward, and move your arms up and backward in circles 40 times.



Cats and Dogs in Chair | 5x each direction


1. Sit in a chair with your feet hip-width apart, flat on the ground and pointed straight ahead.


2. Beginning the movement at the hip, roll your back slowly upward so that it finishes in a rounded position like a mad cat, your head down, chin resting on your chest. The lower half your back should be touching the chair back but your shoulders should not.


3. Then, beginning the movement with the hip, lower your back into an inverse arch, your head and tailbone up, your shoulder blades pinching toward each other. Your low back and shoulders should be touching the chair back but your mid-back should not.


4. Repeat 5 times each direction.


Da Vincis in a Chair | 5x each direction


1. Sit in a chair with your feet hip-width apart, flat on the ground and pointed straight ahead.


2. Make sure to create a small arch in your lower back, reestablishing the natural S curve.


3. Extend your arms straight to the side, your hands palms-forward with the fingers spread wide.


4. Keeping your hips and head stable, bend to one side using just the spine and bend back to the other side.



Cats and Dogs in Chair | 10x each direction


1. Sit in a chair with your feet hip-width apart, flat on the ground and pointed straight ahead.


2. Beginning the movement at the hip, roll your back slowly upward so that it finishes in a rounded position like a mad cat, your head down, chin resting on your chest. The lower half your back should be touching the chair back but your shoulders should not.


3. Then, beginning the movement with the hip, lower your back into an inverse arch, your head and tailbone up, your shoulder blades pinching toward each other. Your low back and shoulders should be touching the chair back but your mid-back should not.


4. Repeat 10 times each direction.


8 views0 comments

Let's Connect

Pantheon Technologies

2764 Pleasant Road Suite A PMB 911

Fort Mill, SC 29708
United States

© 2019 Pantheon Technologies Inc. All rights reserved.  Privacy policy  |  Statement of Non-discrimination

0