7 Exercises and Stretches If You Sit All Day

Who has been sitting at their desks way more than normal? I sure have been. All of the virtual meetings, family dinners, weddings, fitness classes, school, and shopping online has us on our computers more than ever before. I’ve put together 7 simple exercises and stretches if you sit all day and are starting to feel stiff and sore. 

When we are hunched forward over our desks, our chest and side body becomes tight. For me, my upper back and neck get achy, and some days I feel like I am growing a hump between my shoulder blades. Definitely not a good feeling – nor a look that I am going for! My clients and others get headaches, or complain of tight hips and low back pain. 

It’s time to move your body in all the ways that it is meant to move. These exercises and stretches will only take a few minutes, but will help that muscle tension melt away. 

7 Stretches If You Sit All Day 

You might know most of these already, but if you need a refresher on how to do these movements correctly, click the links for my quick video tutorials.

• Buddha Wall Sit 
• Floor Arm Glides 
• Tall Kneeling T-Spine Rotation
• Cat Cow
• Table Top
• Chest and Lumbar Spine Stretch
• Henkin Hip Complex  This is named after the inventor of one of my favourite fitness tools, the DVRT Ultimate Sandbag. 

One of the benefits of working at home is that you can do these stretches whenever or wherever. Some days, I’ll even do a workout midday. It changes up the day, gives me a burst of energy, and forces me to take a break from work

Here is a great fifteen minute Pilates class you can do when you need a break. 

Since we can’t just toss our computers, it’s important to remember to get up and move, or we will all end up being hunched over and in pain. I used to find myself sitting for hours without a break. But since I got my Garmin VIVOACTIVE 4S, I find I appreciate the reminders to get up and move. Those long computer-focused days don’t need to hurt if you remember to stand up and stretch for a few minutes every hour.