Fast-paced city life, where everyone is racing against each other to stay ahead of the game, basically requires sitting at the desk all day. But in all seriousness, it makes the person lazy because his motivation for physical activities is getting less and less.
The new work-from-home culture resulting from the COVID-19 restrictions has added fuel to the fire. The new normal has ensured that people no longer even run to catch their bus, metro or train to get to the office on time.
Sitting has undeniably become the new smoking for the urban population and the sad thing is that the working class will see the symptoms of its side effects in the later years of their lives.
Sitting for 7-8 hours continuously deteriorates posture, accumulates visceral fat, overloads the wrist muscles, numbs the glutes and exacerbates back pain. And the person may not realize it at first, because the symptoms only begin to show up gradually.
While there is no option to run away from these dangers of having a desk job, a person can certainly lessen the impact by standing for 5 minutes after every half hour and doing a simple workout to tense the body muscles.
These simple stretches and workouts can definitely help a person:
• The deep squat
Sitting continuously all day makes the whole body stiff. This is where the deep squats come to the rescue. By doing this, the stability and mobility of the body is improved. Deep squats should be increased gradually as drastically increasing the number of sets puts a strain on the body.
• Chin nods
Kinks are really great for the neck pain and help with forward head posture.
• Spinal Rotation
Spinal twisting is very relaxing because it helps to create intervertebral space. It lengthens the spine and flexes the muscles of the shoulders and neck.
• Tuck jump burpee
These types of burpees are one of the great ways to build strength, posture and balance while reducing the risks associated with sitting all day for desk work.
• Chest opener
This exercise is extremely helpful in flexing the back and shoulder muscles and if performed accurately it will reduce the problems of a hunched back.
• Reverse Plank
This exercise can be a bit of work for newbies and they need to be patient while trying it. This exercise helps to train the muscles in the lower back, hamstrings and glutes.
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