Are you sitting too much? Physiotherapist recommends 10 best exercises to improve posture

Whether you’re sitting at your desk, on the couch, or scrolling through your phone, spending long periods of time sitting puts you at risk for several health issues. Sitting is almost inevitable in modern lifestyles, but our bodies aren’t designed to stay still for very long. Over time, this can lead to stiffness, muscle weakness, poor posture, and even chronic pain. What’s the quick solution to this? A few simple exercises can relieve much of that strain.

According to sports physical therapist Dr. Karishma Sanghavi, consistent mobility work and posture-focused exercises can help keep your body strong, flexible, and balanced. Experts share with Health Shots simple exercises for beginners that you can practice every day to lose weight, improve movement, and reduce discomfort.

What happens if you sit for a long time?

Sitting for long periods of time slowly affects your body in ways you don’t notice at first. The legs and glutes become weak because they aren’t activated enough, which affects balance and strength. Sitting for long periods of time also slows down your metabolism, making it easier to gain weight. Poor posture can lead to back, shoulder, and neck pain. Over time, it can also affect your heart health. A study published in the British Journal of Sports Medicine found that people who spend a lot of time sitting had a 147 percent higher risk of having a heart attack or stroke. Sitting for too long can increase stress and reduce your overall mobility.

Exercises to correct body posture

Here are some of the best stretches and exercises to support your body posture, increase your mobility, and reduce the side effects of sitting for long periods of time.

1. Groot Bridge

This exercise strengthens your buttocks, which have become weak from sitting for long periods of time. It also improves lower back stability and posture by supporting the spine. To do this, follow these steps:

• Lie on your back with your knees bent and your feet flat on the floor.
• Keep your arms at your sides and engage your core.
• Press your heels into the ground and lift your hips upwards.
• Squeeze your upper glutes and hold for 1 second.
• Slowly lower your hips back to the floor.

2. Hip flexor stretch (low lunge)

“This stretch helps release tight hip flexors that contract when you sit for long periods of time. It improves your walking posture, reduces tension in your lower back, and allows your hips to move more freely,” explains Sanghavi. To do this, follow these steps:

• Start in a kneeling position on the mat.
• Step your right foot forward into a lunge, keeping your knee over your ankle.
• Slowly move your hips forward until you feel a stretch in your left hip.
• Keep your chest up and your shoulders relaxed.
• Hold for 20-30 seconds, then switch sides.

3. Cat Cow Stretch

The Cat Cow increases spinal mobility and reduces stiffness caused by bending forward. It also improves posture by promoting smooth movement of the entire spine. To do this, follow these steps:

• Start on all fours in a tabletop position.
• As you inhale, arch your spine and lift your chest and tailbone (cow).
• As you exhale, round your spine and tuck your jaw and pelvis (cat).
• Move slowly between these two positions, synchronizing your breathing and movements.
• Repeat this for 8-10 rounds.

4. Stretching to open your chest

This stretch relieves rounded shoulders and tight chest muscles caused by screen time. Helps you grow taller and maintain an upright posture. To do this, follow these steps:

you may also like

• Stand tall and clasp your hands behind your back.
• Slowly raise your arms to open your chest.
• Rotate your shoulders back and forth.
• Continue stretching for 20 to 30 seconds while breathing deeply.
• Slowly release your hands and relax your arms.

5. Rotation of the thoracic spine

Thoracic rotation increases upper back mobility, reduces stiffness, and corrects hunched posture. It also strengthens rotational movements in daily activities. To do this, follow these steps:

• Sit up straight or kneel.
• Place your hands lightly behind your head.
• Slowly rotate your upper body to the right without moving your lower body.
• Hold for 1 second, then rotate to the left.
• Repeat this movement 8 to 10 times on each side.

6. Bird Dog

This exercise strengthens your core, back muscles, and glutes and improves your balance, stability, and posture. It also helps support your spine during daily activities. To do this, follow these steps:

• Start on all fours with your core engaged.
• Extend your right arm in front of you and your left leg behind you.
• Keep your spine neutral and avoid arching.
• Press and hold for a moment, then return to the starting position.
• Repeat 8 to 10 times, switching sides.

7. Neck range of motion

Sanghavi says, “These neck circles release tension in the neck, improve mobility, and reduce stiffness caused by staring at a screen for long periods of time.” To do this, follow these steps:

• Sit or stand comfortably with your shoulders relaxed.
• Slowly rotate your head clockwise.
• Move slowly to avoid causing discomfort to your neck.
• Repeat the circle counterclockwise.
• Draw a circle 5-6 times in each direction.

8. Downward facing dog

This stretch stretches the entire back of your body, including your hamstrings, calves, and spine. This helps improve posture and flexibility. It also reduces stiffness caused by sitting for long periods of time. To do this, follow these steps:

• Start in a plank position with your hands under your shoulders.
• Lift your hips upward to form an inverted V shape.
• Keep your back long and press your heels lightly toward the floor.
• Relax your neck and take deep breaths.
• Press and hold for 20-30 seconds.

9. Standing calf raises

Calf raises strengthen your calf muscles, improve ankle mobility, and support better balance and posture throughout the day. To do this, follow these steps:

• Stand tall with your feet hip-width apart.
• Slowly raise your heels and stand on your toes.
• Hold that position for 1 second.
• Lower your heels in a controlled manner.
• Repeat 12 to 15 times.

10. Rotation of the spine

This exercise relieves stiffness in your lower back and increases flexibility in your spine, helping you sit and stand more comfortably. To do this, follow these steps:

• Lie on your back with your knees bent and feet flat.
• Slowly lower your knees to one side, keeping your shoulders on the floor.
• Hold the stretch for 20 seconds and take deep breaths.
• Bring your knees back to the center.
• Repeat on the other side.

Who should avoid these exercises or do them with caution?

Most of these movements are suitable for beginners, but may require caution for certain people.

• Perform these exercises only after consulting your doctor or physical therapist, especially if you have had a recent injury to your back, neck, knees, hips, or shoulders.
• Some stretches and core exercises may not be suitable for you if you have severe arthritis, a slipped disc, sciatica, uncontrolled high blood pressure, or are recovering from surgery.
• Pregnant women should also modify poses such as downward dog, deep lunge, or vigorous back movements.

If exercise causes sharp pain, numbness, dizziness, or unusual discomfort, stop immediately.