Save Your Sit

Poor desk posture can cause an array of aches and pains.

Wake up. Get ready and dressed. Go to work. Sit at your desk or stay behind the wheel all day. If you are like most people in modern society, this is a typical day. No big deal, right? Well, day in and day out for weeks, months and years, all of that sitting can take a toll. You may start experiencing back or neck pain, headaches and the feeling you just can’t stand up straight. So what can you do to “de-Quasimodo” yourself? Here are a few simple exercises that will help you attain proper sitting posture, and you can do them almost anywhere.

Leg Swings

• Forward: Hold something for balance and gently swing your leg in front and behind you. Attempt to go a little higher with each swing but avoid over-arching through your lower back.
• Side-to-Side: Hold something for balance, but this time, swing your leg across your other and then out to the side.

Glute Bridges

• Lying on your back with your knees bent and your feet flat on the floor, squeeze your buttocks, and while holding that squeeze, gently raise your hips off the floor. You can hold this for a set time, or do repetitions with it.

Doorway Stretch

• Stand inside a doorway. Bend your arm 90 degrees (like you’re giving a high five) and place your forearm against the doorframe. Position your bent elbow at about shoulder height. Rotate your chest until you feel a nice stretch in your chest and front shoulder. Hold it for 30 seconds. Repeat with the opposite arm. By adjusting your elbow height, you can stretch different areas of the chest.

Wall Angels

• It doesn’t look like much, but this exercise will have you sweating after a few reps. It’s deceptively difficult. Start with knees slightly bent, and your lower back, upper back, and head pressed against the wall. Arms are also on the wall, beside your head with elbows at 90 degrees and palms facing out. Keep the backs of your fingers pushed against the wall. Think of giving the “Kick’s good!” sign seen at football games. Move your arms up above your head, like a snow angel. The key is to keep your fingers, entire back and butt, and head pushing into the wall. The tendency will be to arch out. If your backside loses contact with the wall, you’re doing it wrong.