Do you have a job where you sit at a desk for 8 hours a day? Most people don't know that their body was not designed to sit for long periods of time.
When the body is in a position for 49 minutes or less, it takes 20 minutes of movement therapy (yoga, bodywork, exercise, etc.) to release that pattern. If it is in a static position for 50 minutes or more, it takes three to four hours of opposite action or movement therapy to release that pattern.
So what should you do to take care of yourself?
Set a timer to go off after 45 minutes. Finish up whatever you are working on in the next couple of minutes and then move around. Make your body a priority now and you will be thanking yourself for many healthy pain-free years down the road!
Here are 3 stretches that will help reverse the effects of sitting. You can do one when you get up for a cup of coffee or tea, another when you take a bathroom break, and one more when you need a mental breather from your computer. Use these exercises to refresh and reboot for greater productivity and a happier body.
1. Pec Stretch:
Start facing a wall with your right arm stretched out so it is level with your shoulder with your palm against the wall. Rotate your body to the left, away from the wall until you feel a stretch. Stay here for at least 10 deep breaths and then move your arm up 45 degrees and stay here for 10 deep breaths. Repeat on the left.
2. Runners Lunge:
Stand with your feet hip-width apart with your toes facing forward. Bring your left leg back with the heel off the floor and a straight leg. You can have up to a 90 degree bend in your right knee and you want to make sure that your shin is perpendicular to the floor. Bring your right hip back and your sits bones underneath you with your belly button to your spine. You should feel a stretch in the front of your left hip. Hold for at least 10 deep breaths and repeat on the other leg.
3. Side Body Stretch:
Stand with your toes forward and your feet slightly wider than hip-width apart. Bring your right hand to your hip and your belly button to your spine. Bring your left arm up to the sky with your palm facing the right and stretch over to the right. You want to pretend that you are sandwiched between two panes of glass and your torso is as long as a giraffe's neck. Keep your belly button to your spine the whole time to support your low back and your shoulder blades flat on your back instead of up in your ears. Stay here for at least 10 deep breaths and then repeat on the other side.
If there's something that makes your day at the office easier on your body, share it with me in the comments on my website under this blog post.