An antidote to excessive sitting - 5 simple postures
We sit for too long, too often
Sitting for extended periods will contribute to several common problems in anyone’s body. And, here’s the rub… Even sitting with good posture will contribute to some of these problems! The human body didn’t evolve to spend 7, 8, 9 hours a day in a seated shape.
Poor posture and bad ergonomics exacerbates the consequences of extended sitting. Proper posture is important, and is a generally good thing, but not sufficient. Practicing movements to counteract the damage and weaknesses from extended sitting is also necessary.
Known problems with sitting
Does this sound familiar? Your lower back aches, whether you are sitting or engaged in a physical activity. You feel a solid block of tension across your shoulders, and you feel progressively more hunch-backed as the day goes on. These are classic symptoms caused by weaknesses in under-utilised muscles:
Compression of intervertebral discs
Tightness in the hip flexors and hamstrings
Reduced strength of muscles along the spine
Reduced abdominal strength
Reduced glute strength
Hunched shoulders and rounded upper back
In combination the above consequences can have a serious impact on general mobility and the ability to lead a healthy and happy lifestyle.
Simple static postures that can help against these problems
Simple, frequent, movement can make a massive difference to both general well-being and is recommended as the first solution. Beyond that, here are 5 poses (or Asanas) from yoga that can help compensate sitting and can begin the process of rehabilitating your body after years of desk-bound neglect.
If these types of posture are new for you, go easy and listen to your body. The posture might be uncomfortable at first, and that’s okay. If any pose causes pain, especially any sharp sensations, back out of it gently.
You don’t need to hold any of these postures for long. Two full, mindful, breaths is sufficient.
Cobra Pose (BhuJangasana)
How this helps
This will help strengthen muscles in the back that support the spine. Opening of the chest counteracts shoulder hunching.
How to do it
Cobra Pose (Bhujangasana)
Lay on front, tops of feet on floor.
Place hands beside torso, elbows up and palms down, with fingers under shoulders.
Press through hands, hugging elbows in, draw shoulder blades together, lifting front of torso off the floor.
Extend neck upwards but keep it neutral.
Press feet into floor, gently engage glutes, pull shoulders away from ears and open collar bones.
What to be careful of
Avoid this if you have lower-back pain or disc problems.
High Plank (Dandasana)
How this helps
Strengthening of the shoulder girdle and core, particularly around the belly.
High Plank (Dandasana)
How to do it
Lay on front.
Place hands beside torso, elbows up and palms down, with fingers under shoulders.
Tuck toes under.
Press up to high plank pose with body forming a straight line and neck neutral.
Draw shoulders out, opening across chest and pronate shoulderblades (i.e., push your upper back up through your shoulders by pressing the floor away).
What to be careful of
Be careful if you have shoulder, arm or back injuries.
Avoid this if you wrist pain or a wrist injury. An alternative in this case is to rest on your forearms instead of hands.
If this is uncomfortable on the wrists, ask Stewart to describe a hand activation technique that prevents weight being directly borne through the wrist bones.
For a less intense version, drop your knees to the floor.
Forward Fold (Uttanasana)
How this helps
This counteracts compression of the spine. It releases tightness in the neck and shoulders, and stretches the hamstrings.
This pose also increases circulation, and is said to lead to increased creativity.
How to do it
Forward Fold (Uttanasana)
Start in a neutral standing pose, feet together, and lift arms overhead.
Soften the knees and fold forward from the hips, keeping spine extended.
Relax and release back, drawing crown of head towards the floor and stomach towards thighs.
Place palms on floor near feet.
Extend spine on inhales and relax on exhales.
What to be careful of
If done incorrectly this can (counter-intuitively) cause a contraction of the hamstrings, which is not beneficial. Don’t be too eager to straighten your legs, and ensure you bend at the hips, not the waist.
Don’t hold for long if you have hypertension, as it can elevate blood pressure.
Low Lunge (Anjaneyasana)
How this helps
This is a great pose to work on hip mobility. It stretches the muscles at the front of the hips (the hip flexors) which are heavily contracted while sitting.
This pose is a gentle backbend, that can help restore the natural curvature of the spine. It also places the arms into flexion, helping shoulder mobility.
How to do it
Low Lunge (Anjaneyasana)
Step one leg back, drop onto that knee, and place top of foot onto the floor.
Find a comfortable stance with front knee over front ankle.
Allow hips to drop low.
Reach arms up overhead, close to ears, and point palms inwards.
Reach hands back gently, to find a comfortable and slight backbend.
Push down through back foot and draw hips forward.
Repeat on the other side.
What to be careful of
This can be uncomfortable on the knees. It is okay to place a thin cushion or rolled-up towel under the back knee. Make sure the front knee doesn’t extend forward of the ankle, especially if you have a recent knee injury.
Be very gentle in this pose if you have hip problems.
If you suffer from hypertension or recent shoulder injuries, keep arms down. Hands can be placed on hips.
Seated Twist (Parivrtta Sukhasana)
How this helps
This extends and twists the spine, and over time will increase range of motion in the hips. It helps to condition the core - particularly the oblique muscles.
It can relieve some types of shoulder pain.
Seated Twist (Parivrtta Sukhasana)
How to do it
Sit on floor with shins crossed.
Sit tall, with spine extended, neck neutral, and arms lifted.
Place one hand, palm down, on floor in front of legs.
On an inhale extend spine up, on an exhale twist shoulders away from front hand.
Place other hand on floor, palm down, behind.
Look over back shoulder.
Hold for a breath and on inhale, lift arms and return to center.
Repeat on the other side.
What to be careful of
Take advice first if you have any spinal injuries.
Do not twist your neck to the point of discomfort.
Do you want to explore further?
Practicing each of these postures alone will benefit your physical health. I selected each posture to exercise parts of your musculoskeletal system impacted by extended periods of sitting. Any desk-bound worker needs to actively work to strengthen and relax these body parts to protect against the sedentary nature of their work. Beyond that, healthy minds exist in healthy bodies.
These postures are all common in yoga practices. Modern yoga, as it is generally perceived in the Western world, blends ancient Eastern practice, ethics and philosophy with techniques from Western gymnastics training. For many people, the physical part of the practice (Asana) is thought to be “yoga” and this aspect fits the stereotype of mat-based movements and stretches. This part of yoga can be a great aid, in its own right, for anyone who spends a long time seated.
