A Body at TheraMotion, stays in Motion.

Seated all day? Here’s how to stretch your lower back efficiently.

The average American works a 40-hour workweek. And, naturally, much of this time is spent seated at a desk. However, we sometimes do not realize the detrimental effect being seated all day has on our overall health, as humans are meant to move and not be seated all day for hours on end.

Lack of movement, or remaining in the same position for hours on end can lead to an increased risk of obesity, high blood pressure, and other weight-related illnesses. Not to mention, the threat to our natural posture. Generally speaking, remaining sedentary leads to pain and problems within the lower back region.

Are you a sloucher?

You may remember getting yelled at as a kid to ‘stand up straight’ or to ‘stop slouching’ and have rolled your eyes. Whoever may have been telling you this was absolutely right— slouching can lead to an array of harmful effects on our body.

Some of the effects of poor posture are, but not limited to, the following:

• Decreased circulation
• Increased risk of arthritis
• Low energy levels
• Migraines
• Increased back and/or shoulder

Fortunately, there are exercises that are relatively simple to help with this sedentary problem, particularly if you are, in fact, an office worker who remains seated for the majority of the day.

Below are some exercises to try if you feel you have posture problems due to remaining seated:

Basic Neck Stretch

* Sit upright with your feet firm and flat, and your shoulders aimed back.
* Grip either your left or right hand firmly under your seat.
* Slowly slide your head sideways, so that your left ear comes down to your left shoulder until you feel a stretch on the opposite side of your body. Hold this position for a few seconds, then switch!

Wrist Stretch

* Sit upright with your feet firm and flat, and your shoulders aimed back.
* Raise your left arm at shoulder height.
* Keep your elbow straight, while holding your left hand with your right
* Slowly bend the wrist backward until you feel a stretch at your forearm.
* Keep position for 15 seconds. Do it 5 times on each side.

Spine Stretch

* Sit up straight
* Keep your feet flat on the floor and wide apart.
* Slowly move your hands down your legs until you reach the floor.
* Hold this position for 30 seconds, and aim to do it 5 times on each side.

Before starting any new exercise routine, it is important that you consult your physician. If you would like to learn additional details about Theramotion, please contact us at 718-279-9800. Additionally, you can fill out contact information on our Contact Us page and we will get back to you.