5 exercises to help relieve back pain and neck stiffness caused by prolonged sitting.

SKĐS - Performing simple exercises can reduce joint stiffness, improve blood circulation, and keep the body more active when sitting for long periods at work.

Sitting for long periods can cause many muscle and joint problems, but you don't need to spend hours fixing them. With just simple exercises performed regularly, you can improve stiffness and minimize the harmful effects of prolonged sitting.

CONTENT:

• 1. Rotating your shoulders can reduce stiffness from sitting for long periods.
• 2. Stretch your legs while sitting.
• 3. Stand up
• 4. Stand on your tiptoes
• 5. Wrist rotation

Here are some easy exercises to incorporate into your daily routine to help counteract the negative effects of prolonged sitting:

1. Rotating your shoulders can reduce stiffness from sitting for long periods.

The shoulders are prone to stiffness when sitting for long periods. Gently rotating the shoulders forward and backward helps relieve muscle tension and restores posture to a natural state; this can be done several times a day, especially when the shoulders feel tired or stiff.

How to do it:

• Sit in a chair and place your fingertips on your shoulder blades.
• Raise your arms upwards and forwards until your elbows touch, then lower them back to the starting position, forming a circle from front to back.

Shoulder rotation is an exercise that helps improve shoulder joint flexibility and overall joint health.

2. Stretch your legs while sitting.

When sitting for long periods, stretching your legs can help increase blood flow and keep your muscles active, preventing your legs from feeling heavy and stiff in the evening.

How to do it

• Sitting on a chair, with both feet touching the ground.
• Slowly straighten one leg and hold for a few seconds, then lower it.
• Perform this 5-10 times, then switch legs or alternate legs.

3. Stand up

While working, stand up every 30 to 60 minutes to stretch or take a couple of steps. This helps improve blood circulation and even enhances alertness.

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4. Stand on your tiptoes

Another small action you can take to reduce the harmful effects of prolonged sitting is to stand on your tiptoes while standing to answer the phone or wait for the elevator.

This exercise involves small but effective movements of the toes, helping to keep the lower body moving while improving blood circulation, especially after sitting all day.

How to do it:

• Stand upright, maintain balance, and you can stand near a wall or chair.
• Slowly raise yourself onto your tiptoes and stand on your toes as high as possible.
• Hold the pose for a few breaths, then lower your leg.
• Repeat this 10-20 times.

5. Wrist rotation

Wrists and fingers are constantly moving all day while typing, texting, or scrolling, making them prone to fatigue. To alleviate this, you can perform wrist rotations to relax these areas. Additionally, this exercise helps reduce tension and pressure, especially if you frequently experience stiffness in your wrists or fingers.

How to do it:

• Sitting in a chair, extend your arm straight, curl your fingers in, and perform a slow, circular motion with your wrist from left to right.
• Perform 10 rotations, then rotate in the opposite direction, from left to right.
• Perform this exercise whenever possible to reduce stiffness in your hands.

Source: https://suckhoedoisong.vn/5-dong-tac-giup-giam-dau-lung-cung-co-do-ngoi-nhieu-169260426155454725.htm