Top 5 Exercises from Physiotherapy to Combat Sitting All Day

The modern lifestyle, characterized by prolonged periods of sitting, poses significant health risks, including decreased flexibility, muscle weakness, and poor posture. Addressing these concerns, physiotherapy in Spruce Grove offers a series of targeted exercises aimed at mitigating the adverse effects of sedentary behaviour. These carefully selected exercises are designed to counteract the physical downsides of sitting all day and enhance overall health and mobility. 

By incorporating these physiotherapy-recommended movements into daily routines, individuals can make significant strides toward maintaining their physical well-being in today’s desk-bound world. Through the expertise and guidance of Spruce Grove physiotherapy professionals, adopting a more active lifestyle becomes an achievable goal, fostering improved posture, increased muscle strength, and enhanced flexibility.

1. Seated Spinal Twist


The Seated Spinal Twist aims to enhance spinal mobility and alleviate lower back tension, which often results from prolonged periods of sitting.

Step-by-Step Execution

  • Begin by sitting upright on a chair, feet flat on the ground, ensuring your hips and knees are aligned and facing forward.
  • Place your right hand on the back of the chair. Your left hand should rest on your right knee.
  • Initiate the twist from the base of your spine, gradually rotating your torso to the right. Aim to look over your right shoulder, ensuring the twist involves the entire spine.
  • Maintain this position for 15-30 seconds, focusing on deep, steady breaths to help deepen the stretch without straining.
  • Carefully return to the starting position and repeat the exercise on the opposite side.

2. Hip Flexor Stretch


Stretching the hip flexors, which often become tight due to prolonged sitting, improves flexibility and reduces discomfort in the hip area.

Step-by-Step Execution

  • Begin kneeling on a comfortable surface, stepping one foot forward so that both knees form 90-degree angles.
  • Gently shift your weight forward, increasing the stretch in the hip of your back leg. Make certain that your front knee does not go beyond the line of your toes to maintain proper alignment.
  • Rare the arm corresponding to the back leg above your head for an enhanced stretch, reaching slightly backward.
  • Maintain this stance for 30 seconds, deepening the stretch with every exhalation.
  • Slowly release and switch legs, repeating the stretch on the other side.

3. Chest Opener


This exercise opens the chest and shoulders, counteracting the forward-leaning posture often accompanying extensive sitting periods.

Step-by-Step Execution

  • Stand or sit with your feet stretched hip-width apart, ensuring your spine is straight.
  • Clasp your hands behind your lower back. Straighten your arms and gently lift them, feeling a stretch through your chest and the front of your shoulders.
  • As you hold the stretch for 20-30 seconds, breathe deeply to help relax the muscles further and enhance the stretch’s effectiveness.
  • Release your hands and relax for a moment before repeating if desired.

4. Cat-Cow Stretch


The Cat-Cow Stretch increases the spine’s flexibility, benefiting the neck, shoulders, and back and enhancing overall posture.

Step-by-Step Execution

  • Initiate in a quadruped posture, ensuring your wrists are aligned directly beneath your shoulders, and your knees are positioned right under your hips.
  • Inhale as you slowly arch your back downward, elevating your head and tailbone skyward (Cow position).
  • Exhale as you round your spine upward, drawing your chin toward your chest and contracting your abdomen inward toward your spine(Cat position).
  • Continue this fluid movement between the Cat and Cow positions for 1-2 minutes, matching your movements to your breath.

5. Glute Bridges


Glute Bridges strengthen the posterior chain, including the gluteal muscles, hamstrings, and lumbar region. These muscles are essential for posture and are weakened by prolonged sitting.

Step-by-Step Execution

  • Recline on your back, ensuring your knees are bent, feet are planted on the floor, and arms are laid flat at your sides. Your feet should be hip-width apart and close enough to your buttocks that you can touch your heels with your fingertips.
  • Activate your abdominal and gluteal muscles to elevate your hips away from the ground, pressing through your heels. At the movement’s top, aim to form a straight line from your knees to your shoulders.
  • Hold the top position for a few seconds, squeezing your glutes tightly.
  • Gradually return your hips to the floor, maintaining control throughout the movement.
  • Complete 10-15 repetitions, focusing on form and muscle engagement throughout the exercise.

Incorporating these exercises into your everyday routine can greatly alleviate the adverse effects of sitting all day, promoting better posture, flexibility, and muscle strength. It’s important to consistently incorporate these exercises into your daily activities for optimal benefits, ensuring steady progress and results.

Embracing Movement for a Healthier Tomorrow

In wrapping up, the insights provided on exercises to combat the sedentary lifestyle illuminate a path toward enhanced well-being and vitality. Sunrise Physical Therapy in Spruce Grove plays a pivotal role in empowering individuals to take active steps against the physical downsides of sitting all day. 

For those motivated to integrate these exercises into their daily routine and seeking further personalized guidance, reaching out to a physiotherapy clinic or finding a ‘physiotherapist near me’ can provide the support and expertise necessary to make the most out of these practices. 

Embrace the opportunity to revive your health and counteract the effects of prolonged sitting by exploring the offerings of physiotherapy in Spruce Grove. With the right exercises and the support of dedicated professionals at our physiotherapy clinic, achieving a balanced and active lifestyle is not just a possibility but a realistic and attainable goal. Reach out to Sunrise Physical Therapy today and take a decisive step towards a healthier, more dynamic you.

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