Do you spend your work week tied to a desk and chair? Or are you at home and in a comfy chair too long? If so you’re like many Americans who spend more time sitting than standing.

What Can Happen?

Did you know prolonged sitting can shorten your hamstrings and hip flexors, contribute to neck and low back pain, and even diminish core strength? Without frequent standing/walking breaks, we subject ourselves to significant postural changes and medical issues.  In fact, those who sit the most (more than 13 hours/day) are have a 200% higher risk of dying than people who sit 11 hours or less per day.

What Can You Do Now?

Here are a few tips and exercises  to maintain a healthy body and avoid discomfort when sitting:

Proper Sitting Ergonomics: your ankles should be in neutral with feet flat on the floor, knees bent at 90 degrees, hips bent at 90 degrees, trunk in neutral, shoulders in neutral, elbows bent at 90 degrees resting on armrests, wrists in neutral with keyboard directly underneath the hands, and monitor at eye level so your neck remains neutral and relaxed.

Breaks: It is recommended to try to take 5-10 minutes every hour to get up, stretch, and move your body.

Exercises to try:  The Seated Hamstring Stretch, Seated Thoracic Stretch, Upper Trapezius Stretch,  Kneeling Hip Flexor Stretch, and the Chair Low Back Stretch.