5 harmful sitting postures to keep away from; workouts to right them

We are spending increasingly more time sitting on our desks, sofas and beds in mistaken postures in comparison with a few a long time again. Technology is making our duties simpler and selling sedentary lifestyle particularly in post-pandemic occasions. In absence of any corrective steps, we will likely be much more inactive within the occasions to return. Studies have warned about enhance in diabetes, weight problems and blood pressure circumstances to alarming ranges within the coming years. Our posture additionally performs a key function in not solely joint and bone well being however all points of well-being together with digestion. Keeping your backbone straight and adopting a superb posture may help you’re feeling energetic, energetic and free from aches, pains and stiffness. Research additionally means that standing or sitting straight also can enhance self-confidence and fills you with empowering ideas. (Also learn: Sedentary lifestyle? Rujuta Diwekar on easy ways to sit less and move more)

Meanwhile Dr Pappuu Rajashekar – Consultant Orthopedic Surgeon CARE Hospitals Malakpet, Hyderabad shares 5 harmful sitting postures that one ought to keep away from, together with detailed workouts to assist right them:

1. Slouching or hunching ahead

This posture entails rounding the higher again, thrusting the neck ahead, and slumping the shoulders. It places extreme pressure on the neck, shoulders, and decrease again.

Exercise to right it:

Shoulder Blade Squeeze

• Sit up straight in a chair together with your toes flat on the ground.
• Relax your arms by your sides.
• Gently squeeze your shoulder blades collectively, as if making an attempt to carry a pencil between them.
• Hold this place for 5-10 seconds whereas preserving your neck and jaw relaxed.
• Release and repeat the train 10-15 occasions.

2. Crossing your legs

Sitting together with your legs crossed on the knees can result in poor posture, uneven weight distribution, and potential nerve compression.

Exercise to right it:

Seated figure-four stretch

• Sit up straight in a chair together with your toes flat on the ground.
• Cross your proper ankle over your left knee, making a figure-four form together with your legs.
• Gently press down in your proper knee together with your hand, making use of a slight quantity of strain to really feel a stretch in your proper hip.
• Hold this place for 20-30 seconds whereas sustaining regular respiratory.
• Repeat the stretch on the opposite aspect by crossing your left ankle over your proper knee.

3. Sitting with rounded shoulders

Rounded shoulders happen when theshoulders slouch ahead, inflicting the higher again to spherical. This posture can contribute to neck, shoulder, and higher again ache.

Exercise to right it:

Chest Opener

• Stand or sit up together with your toes flat on the ground.
• Clasp your palms behind your again, palms going through inward.
• Squeeze your shoulder blades collectively and elevate your palms away out of your physique, feeling a stretch throughout your chest and shoulders.
• Hold this place for 20-30 seconds whereas sustaining relaxed respiratory.
• Repeat the train 5-10 occasions, progressively growing the period of the stretch as you’re feeling extra snug.

4. Sitting with crossed ankles

Sitting with crossed ankles can result in imbalanced hip alignment and elevated pressure on the decrease again.

Exercise to right it:

Ankle-to-Knee Stretch

• Sit up straight in a chair together with your toes flat on the ground.
• Place your proper ankle in your left knee, permitting your proper knee to drop open to the aspect.
• Gently press down in your proper knee together with your hand, making use of a cushty quantity of strain to really feel a stretch in your proper hip.
• Hold this place for 20-30 seconds, sustaining relaxed respiratory.
• Repeat the stretch on the opposite aspect by inserting your left ankle in your proper knee.

5. Leaning ahead with a rounded again

Leaning ahead with a rounded again can pressure your backbone and result in again ache.

Exercise to right it:

Seated Cat-Cow Stretch

• Sit up straight in a chair together with your toes flat on the ground.
• Place your palms in your knees.
• Inhale deeply and arch your again, lifting your chest and chin whereas trying upward (Cow place).
• Exhale and spherical your again, dropping your head and chin towards your chest (Cat place).
• Repeat this motion, flowing easily between Cat and Cow positions, for 10-15 cycles whereas focusing in your breath.

“Remember, it’s important to practice these exercises consistently and be mindful of your posture throughout the day. Additionally, taking regular breaks from sitting, stretching your muscles, and incorporating other forms of physical activity into your routine can also help improve posture and reduce the negative effects of prolonged sitting,” concludes Dr Rajashekar.