Sitting for extended periods, whether at a desk job or due to limited mobility, can lead to stiffness and discomfort. Incorporating exercises into your routine while sitting down can help alleviate some of these issues and promote better overall health. Here are seven exercises you can do while sitting:
- Seated Leg Lifts:
- Sit up straight with your feet flat on the floor.
- Lift one leg off the ground, keeping it extended.
- Hold for a few seconds, then lower it.
- Repeat on the other leg.
- Perform 10-15 repetitions for each leg.
- Knee Extensions:
- Sit up straight with your feet flat on the floor.
- Extend one leg and hold it in the air for a few seconds.
- Lower it, and repeat with the other leg.
- Perform 10-15 repetitions for each leg.
- Ankle Circles:
- While seated, lift one foot slightly off the ground.
- Rotate your ankle in a clockwise direction for 10-15 seconds.
- Then, rotate it counterclockwise for another 10-15 seconds.
- Switch to the other ankle.
- Seated Marching:
- Sit up straight with your feet flat on the floor.
- Lift one knee towards your chest and hold for a second.
- Lower it and repeat with the other knee.
- Continue this motion for 30 seconds to a minute.
- Seated Torso Twists:
- Sit with your feet flat and your hands on your thighs.
- Slowly twist your torso to the right, looking over your right shoulder.
- Hold for a few seconds, then return to the center.
- Repeat the twist to the left.
- Continue for 10-15 repetitions on each side.
- Shoulder Shrugs:
- Sit up straight with your arms at your sides.
- Shrug your shoulders up towards your ears, then lower them.
- Repeat this motion for 10-15 repetitions.
- Seated Abdominal Contractions:
- Sit up straight with your feet flat on the floor.
- Tighten your abdominal muscles and hold for 5-10 seconds.
- Release and repeat for 10-15 repetitions.
Performing these exercises regularly can help improve circulation, reduce stiffness, and alleviate muscle tension associated with prolonged sitting. They are also great for a quick break during a long workday. If you have any medical conditions or concerns, it’s a good idea to consult with a healthcare professional before starting any exercise program.
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