Sitting all day is a consequence of modern life, especially for office workers. Without realizing it, we spend hours and hours in the same position, which can bring us health problems.
In addition to muscle pain and circulation problems, sitting all day can increase the risk of developing diabetes or having a heart attack, according to a study published by the US National Library of Medicine.
One way to alleviate the ills of this position is to exercise and stretch the body, and yoga postures are excellent in this regard. In addition, this practice also helps relieve stress and control anxiety.
Learn some of the best positions to counter the effects of a full day sitting in the office chair and start practicing today:
1. Kapotasana? Pigeon Posture
After spending all day sitting on your buttocks, they deserve a good stretch, right? For this you can resort to the pigeon posture, which is excellent for stretching and relaxing the glutes.
Read also: Acro Yoga: Body and Mind Movements
Begin by positioning yourself with your hands and knees on the floor, and then bring your right foot forward until it is between your hands. Bend your right knee and rotate your thigh outward, bringing the heel just in front of the left thigh.
Lean forward, wait 20 to 25 seconds, and repeat with left leg.
2. Baddha Konasana? Tailor's Posture
Groin strain can be the result of improper positions we assume during the day, such as standing too long on our legs or supporting the weight on one side rather than the other.
To alleviate this discomfort, sit on the floor and bend your knees, allowing them to open as wide as possible. Holding your ankles, bring your heels as close as possible to your pubic bone, always keeping the soles of your feet together.
You can gently press the inner side of the thigh to help relax the groin. Lean forward and count ten breaths.
Also read: No more suffering! Learn how to ease work aches
3. Gomukhasana? Cow Face Posture
When we spend a lot of time sitting, the spine bends, the shoulders droop and we shrink the chest, which makes our breathing difficult and may end up causing anxiety.
Relief for these symptoms is in the cow's face posture, which consists of aligning the right arm with the ear, pointing upwards, keeping the palm facing the wall behind you and the thumb pointing to the right side. Bend your elbow and stop for a moment.
Then extend your left arm to the side, with the back of your hand facing the wall in front of you and your thumb pointing down. Bend your elbow and try to touch one hand with the other. You can also use a belt or towel to join hands.
4. Uttanasana? Intense Stretch Posture
In addition to stretching the whole body, the uttanasana position puts us upside down, which favors blood flow to the brain and helps you clear your mind.
To reproduce it, open your feet at hip distance, bend your knees slightly, and lean forward. If you feel your spine slightly bent or your calves tense, keep your knees bent.
Read also: Yoga: practice the activity with the help of your smartphone
Gradually, as you practice this position, you will be able to stretch your knees. Remember that the goal is to stretch your back, not stretch your legs.
5. Parivrtta Trikonasana? Trunk Rotation Triangle Posture
Sitting for long periods flattens the discs between the vertebrae and can lead to compression in the spine. To alleviate this effect, you can resort to the torso-rotating triangle posture, which promotes beautiful spinal stretching.
Start with both feet together and take your right foot backward at a distance of about 90 centimeters, turning the foot outward at a 45-degree angle. Align your heels for stability, lean forward and place your right hand on the floor outside your left foot.
Raise your left arm and begin rotating the trunk up and to the left, following the arm. Remember to synchronize the movement with your breathing, inhaling as you stretch and exhaling as you return to relaxation.
3 Stretches for People Who Sit All Day (March 2024)
- Prevention and Treatment
- 1,230
