Fit While You Sit Exercises

Stress Relief For Those Who Sit!

Many sedentary jobs slowly cause muscle imbalances to develop in the upper back, neck and low back. These eventually cause distortions of the normal spinal mechanics of neck and upper back. Left untreated, this can produce irritation of the spinal joints, muscles and nerves resulting in various pain patterns.

Some of the more common symptoms include: headaches, neck pain, mid back pain, shoulder pain, low back pain and pain down the arm.

The following are exercises to aid in relieving stress, low back pain and neck pain caused by sitting too long.

Fit While You Sit – Seated Angels

Begin by sitting up straight, contract your stomach muscles. Extend your arms out straight as pictured. Slowly begin to raise them in a sweeping motion up over your head while squeezing your shoulder blades together. Repeat 10 times.

Fit While You Sit – Seated W’s

Begin by sitting up straight, contract your stomach muscles.  Raise your arms to shoulder level, as pictured. Squeeze your shoulder blades together, then slowly raise them straight up as in a surrender position. Slowly lower them back down. Repeat 10 times.

Fit While You Sit – Seated Cross Crunches

Begin by sitting up straight.  Clasp your hands behind your head.  Contract your stomach & buttocks muscles. Slowly lift your right knee as you bend forward, rotating to touch your left elbow to your right knee then slowly straighten up and lower your leg. Repeat with the opposite leg and arm. Repeat each side 10 times

Fit While You Sit – Seated Squats

Remove any high heels. Begin by sitting up straight and forward in your chair.  (Make sure your chair does not roll away.) Bend your elbows and position your arms in front of you as shown. Squeeze your buttocks and abdominal muscles and then slowly stand up straight. Then slowly return to the seated position. Repeat 10 times.

Fit While You Sit – Seated Leg Lifts

Sit up straight, rest arms on side of chair if you have them. Squeeze buttocks and suck in stomach. Now slowly extend your legs till they are straight out from your hips. Hold for a 2 count, the slowly lower them  Repeat 10 times.

If after a week of performing these exercises and you are still experiencing pain or discomfort your problem is more than just stress or muscular. An evaluation by someone trained in spinal mechanics, such as Dr. Schmaltz, should be scheduled. Call our office at 314.731.4383 to schedule an appointment or CLICK HERE