The Importance of Movement: Exercises to Combat Prolonged Sitting
In our society, many of us spend multiple hours seated: working at a desk, driving, or looking down at a mobile device. Prolonged sitting without movement can lead to stiffness, pain, and poor posture. Neck tension, mid and low back pain, and hip tightness often comes from spending too much time in one position.
Movement is one of the most powerful tools we have to keep our bodies and minds healthy. Whether it’s walking, stretching, exercising, or simply getting up from your chair more often, regular movement plays a critical role in maintaining overall well-being.
At Refuge Physiotherapy, we remind patients that the body was made to move. Without regular movement, muscles weaken, joints stiffen, and posture suffers. The good news? A few simple exercises done throughout the day can make a big difference in how you feel each day.
Adding movement into your daily routine provides powerful benefits including: improved circulation and reduced fatigue, supports upright posture to counteract forward head and rounded shoulders from desk work, prevents joint stiffness and pain, and improves focus and mood.
Regular movement also supports your long-term health, lowering your risk of chronic conditions such as heart disease, diabetes, and osteoporosis. It can help you maintain a healthy weight, improves your balance, and preserves independence as we age.
Here are some practical exercises that can be performed anytime you find yourself sitting for long periods:
1. Chin Tucks - Sit tall with your shoulders relaxed, gently draw your chin back (like making a “double chin”) without tilting your head up or down. Hold for 5 seconds, repeat 8-10 times. Chin tucks help counteract forward-head posture by resetting the tension at your suboccipitals and are great for reducing neck strain caused by prolonged sitting.
2. Thoracic Extensions - Stand or sit toward the front of your chair and gently arch your spine backwards, opening your chest. Hold for 2-3 seconds, repeat 8-10 times. This movement restores mobility to the spine and helps counteract slouching and rounded shoulders.
3. Shoulder Blade Squeezes - Sit or stand tall with arms relaxed, squeeze your shoulder blades gently together and down (towards your back pants pockets). Hold for 5 seconds, repeat 10-15 times. This exercise strengthens the muscles in your mid back to improve upright posture and stabilize your spine.
4. Hip Flexor Stretch - Stand in a lunge with one foot back. Contract your core and squeeze your glutes to keep your pelvis tucked. Lean forward until you feel a gentle stretch in the front of the hip of your back leg. Hold for 20-30 seconds and repeat on both sides. This stretch releases tight hip flexors from sitting too long.
5. Glute Squeezes - Sit or stand tall, squeeze your glutes and hold 5 seconds. Repeat 10-15 times. This exercise wakes up the glute muscles, which often “switch off” with prolonged sitting.
6. Desk Squats - Stand in front of your chair, feet shoulder-width apart, slowly lower down to the chair and then return to standing. Repeat 10-15 times. Squats engage your quads and glutes, improving mobility and circulation.
If you spend a lot of time sitting, incorporating these exercises can make a big difference in your overall health and comfort. Movement doesn’t have to be intense or complicated to be effective. Small, consistent steps add up over time. By prioritizing movement, you’re investing in stronger muscles, healthier joints, better posture, and improved overall health.
Pro Tips for Success:
Set a timer to remind yourself to stand up and move. Aim to move every 30-60 minutes. Standing and walking for a few minutes helps.
Pair these exercises with good workstation ergonomics: screen at eye level, feet flat on the floor, and shoulders relaxed.
Use a standing desk that allows for both options to sit and stand.
Consistency is key. Perform these exercises throughout your day for the best results.
Prolonged sitting is part of modern life, but it doesn’t have to lead to pain or stiffness. With these simple postural exercises and movement breaks, you can reduce tension, pain, and stiffness and improve your overall health.
At Refuge Physiotherapy, we specialize in helping patients stay mobile, strong, and pain-free with personalized treatment plans and movement strategies. If you’re struggling with posture-related neck or back pain or want guidance on the best individualized physical therapy, our team is here to help.
Contact Refuge Physiotherapy today to learn how we can support your movement, posture, and long-term well-being because your body was made to move.
Stay strong, healthy, and keep moving at your best!
