WHAT TO DO AFTER SITTING ALL DAY? STRETCH!
When the pandemic hit a year ago, many of you switched from going into an office to working at home. And that probably meant more time than ever sitting all day at your computer. And even if you normally work at home or if you’re retired you probably still spend too much time sitting—whether it’s at a computer or watching TV.
After sitting all day, or even most of the day, you’re bound to have stressed out several muscle groups.
The solution to counteracting these minor aches and pains is performing simple cool-down stretches. I found suggested stretches by Sara Lynn Baker, MS, in the March-April 2021 Fitness Journal article Stretches After Sitting All Day. Here are excerpts:
Cool-down stretches not only help muscles return to a relaxed state but also provide a transition pause at the end of the workday before home duties begin.
Here are 5 simple and accessible stretches after sitting all day. [Visit YouTube to see each of these properly performed.]
Cat-Cow
This classic yoga move releases tension in the neck and back and stretches the abdomen and chest muscles.
- Start on all fours, shoulders aligned over elbows and wrists.
- Exhale: Lift head and chest, arching back.
- Inhale: Round back and gaze toward floor.
Hip Hinge
Sitting all day can cause “sleepy glutes” and lead to lower-back pain. When done correctly, hip hinges activate the glutes and stretch your entire backside.
- Stand with feet shoulder-width apart, knees slightly bent.
- Place hands behind head and lean forward, core engaged, bending at hips.
- Keeping back straight, bend forward until chest is parallel to floor; return to start.
Chest Opener
Sitting all day—whether in a car, on a couch, or at a desk or table—leads to rounded shoulders and tight pectoral muscles. Counter those tendencies with this move.
- Grasp hands behind back, shoulders down, arms slightly lifted.
- If this provides enough of a stretch, hold.
- If you can go further, lift hands as high as is comfortable or bend forward for a folded chest opener.
Figure Four
Sitting also leads to overly tight hips. Choose the position that is best for your balance and flexibility.
- Standing tall, place one ankle over opposite knee.
- Slowly sit back until stretch is felt in hip and glute of bent leg. Grasp a sturdy piece of furniture for balance, if needed.
- Option: Perform same move while lying on back.
Wrist Stretch
Most people use computers or devices for hours each day. Combat wrist issues with the following stretches.
- Place arm straight out in front, palm up.
- Using opposite hand, gently pull fingers down and back.
- Perform periodically throughout the day to release tension in wrists and forearms.