Is Sitting the New Smoking? Five moves everyone should be doing daily if they sit a lot
Have you heard the phrase “sitting is the new smoking?” At our physical therapy clinic, we witness firsthand the detrimental effects prolonged sitting can have on your muscles, joints, and overall health. Extensive research supports this claim, and we see the impact on our clients daily. If you find yourself sitting for long periods each day, we recommend incorporating these five essential moves into your routine to combat the negative effects of sitting.
Hip Flexor Couch Stretch
Why It’s Important:
Prolonged sitting causes the hip flexors to become shortened and tight, leading to discomfort and potential injury. The Hip Flexor Couch Stretch is designed to open up the front of your hips, providing much-needed relief.
How to Perform:
- Place one foot on the couch behind you while keeping the other foot flat on the floor in front of you.
- Start by kneeling on the floor in front of a couch.
- Slowly lean forward into a lunge, feeling a stretch in the front of your hip.
- Hold for 30 seconds, then switch legs.
Thread the Needle with Foam Roller
Why It’s Important:
This exercise helps to improve thoracic spine mobility and reduce tension in the upper back and shoulders, which are common areas of tightness from prolonged sitting.
How to Perform:
- Start on all fours with a foam roller positioned next to you.
- Reach one arm under your body, threading it through to the opposite side while resting your shoulder and head on the ground.
- Use the foam roller to extend the stretch by gently rolling it away from you with the other hand.
- Hold the stretch for 20-30 seconds, then switch sides.
Prayer Stretch with Foam Roller
Why It’s Important:
Prolonged sitting can lead to tightness and discomfort in the upper back and shoulders. The prayer stretch with a foam roller helps improve thoracic spine mobility and relieve tension.
How To Perform:
- Kneel on the floor with a foam roller placed horizontally in front of you.
- Place your hands on the foam roller and roll it forward while lowering your chest towards the ground.
- Keep your arms straight and hold the stretch, feeling it in your upper back and shoulders.
- Hold for 30 seconds and repeat as needed.
Deadlifts
Why It’s Important:
Deadlifts are a compound movement that engages multiple muscle groups, particularly the posterior chain (back, glutes, and hamstrings). This exercise helps strengthen muscles that are often weakened by prolonged sitting.
How to Perform:
- Stand with your feet hip-width apart, holding a weight (dumbbell, kettlebell, or barbell) in front of you. If you don’t have a weight, that’s okay, you can still do this as a bodyweight move.
- Hinge at your hips, keeping your back straight and shoulders back, as you lower the weight towards the ground.
- Squeeze your glutes and lift the weight back up to the starting position.
- Aim for 10-12 repetitions.
Squats
Why it’s Important:
When you sit for prolonged periods, your gluteal muscles naturally deactivate. Over time, this can lead to glute atrophy and weakness. Squats are an excellent exercise to wake up the glutes and loosen tight hips.
How To Perform:
- Stand with your feet shoulder-width apart.
- Lower your body as if you are going to sit back into a chair, keeping your back straight and knees over your toes.
- Rise back up to the starting position, squeezing your glutes at the top.
- Aim for 10-15 repetitions.
Incorporate These Moves Daily for Better Health
At our women’s health physical therapy clinic, we prioritize your well-being and understand the challenges posed by modern lifestyles. By integrating these simple, yet effective, exercises into your daily routine, you can counteract the negative effects of prolonged sitting and maintain a healthier, more active lifestyle.
Remember: Regular movement is key to preventing pain and stiffness. If you have any concerns or experience discomfort, don’t hesitate to reach out to us for personalized advice and treatment plans. Together, we can help you stay active and healthy!
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