Sitting in the same position for hours while focused on work can leave you feeling stiff by the end of the day. Experts say getting up regularly and doing a few simple movements can help 'loosen things up' without turning your lunch break into a full workout.
Don't wait until the end of the day
Leon Bolmeer, personal trainer at Geezers Boxing, says there are simple exercises people can do to work out some of the stiffness that comes from sitting at a desk all day. He said: "If you have been sat at a desk for hours, it is pretty normal to feel stiff when you finally get up. The biggest thing I would say is not to wait until the end of the day to start moving. Even getting up for a couple of minutes here and there can help."
He recommends focusing on the areas that tend to take the most strain when you spend hours sitting down.
Simple exercises to try
1. Roll out your shoulders – "Your shoulders can get really tight when you spend hours hunched over a laptop," says Leon. "A few slow shoulder rolls can help get some movement back into the area. Roll them backwards in a controlled way, then try a few forwards. You do not need to force anything. It is just about getting the shoulders moving again."
2. Give your neck a break – "If you are staring at a screen all day, your neck can end up staying in pretty much the same position for hours," says Leon. "Gentle neck movements can help if you are feeling stiff. Try slowly looking from side to side and bringing your ear towards your shoulder. Keep everything controlled and do not pull or force your neck into a stretch."
Move your hips and back
3. Open up your hips – "Your hips are another area that can feel tight after sitting for most of the day," says Leon. "When you are sat down, your hips are basically staying in the same position for hours, so it is worth getting them moving when you can. Standing up and doing a few controlled lunges is a simple way of doing that. You can also take a few steps around the room before getting back to your desk."
4. Get your back moving – "You do not have to do anything complicated to get your back moving after sitting," says Leon. "Even standing up, reaching your arms overhead and taking a few gentle twists can help you move out of that same seated position. If your back feels particularly stiff, start slowly. You should be looking for comfortable movement rather than trying to stretch as far as possible."
Break up the sitting
5. Do not wait until the end of the day – "The biggest mistake is sitting for seven or eight hours and then trying to fix it all with five minutes of stretching at the end," says Leon. "It is much better to break up the sitting where you can. Set a reminder if you need to. Get up to make a drink, walk around while you are on the phone or just stand up and move your shoulders for a couple of minutes. You do not need to turn it into a big exercise session."
"If you are doing that throughout the day, you are going to feel a lot better than if you stay glued to the chair and only think about moving once you finish work."
