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Mobilize Sitting With Mini Movements

By Sandy Schroeder

We all know we sit too much. Some of us sit from 10 to 15 hours a day as we work, drive and relax at home, but the question is how do we fix the situation. As we continue to work, drive and relax, mini movements can be a way to stay flexible and functional. 

Simple exercises or stretches done every hour could help your body stay alert and responsive. This mini movements from can be done wherever you are, at home or while driving or traveling. 

Pilates instructor Lia Bartha gets us started with this simple spinal stretch  that also loosens the neck and shoulders and helps the lower body. 

Mini Movement Stretch 

  • Stand with feet about a foot apart 
  • Inhale and lean forward as you squat down and move arms forward and down 
  • Exhale and straighten legs bringing arms down and back as you stand up. 
  • Repeat as many times as it works for you 

The whole process just takes a few minutes to calm and energize your body. You can start or end the day with this stretch and use it throughout the day to let go of tension and increase range of motion. 

More Simple Stretches 

WebMD suggests these sitting exercises. 

Extend the legs - Brace yourself with your chair and stretch legs straight out parallel to the floor. Flex and point toes five times. Release and repeat. 

Do a shoulder shrug - Ease neck and shoulders as you take a deep breath and shrug your shoulders. Raise them up to your ears. Hold, release and drop. Repeat three times. 

Stretch your torso - Stand facing forward with feet flat on the ground. Rest one arm on the back of the chair and twist your upper body to the right. Hold for 10 to 30 seconds and repeat on the other side. 

Do a quick hug - Put the right hand on the left shoulder and the left hand on the right shoulder. Inhale and exhale releasing the area between your shoulder blades. 

Circle your hands - Loosen your hands with air circles. Stretch both hands out in front of you and make fists. Then circle through the air right to left, and left to right. Drop and shake out the hands. 

However you manage to move every hour on the hour as you sit will make a difference in your body's flexibility and your mental alertness. Keep looking for more stretches and add some short walks or jumping jacks to your mini movement routines. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Euless, Tex.

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