5 exercises that reverse the hidden damage of a desk job

Prolonged hours at a desk can quietly take a toll on the body, leading to poor posture, stiffness and reduced mobility accompanied by chronic pain. Nowadays, desk jobs are a very common part of modern life, and the physical strain often goes unnoticed until the discomfort sets in. Below are five very effective exercises that are designed to reverse the hidden damage of sitting too long and help restore flexibility, strength and overall well-being.

The hip flexor stretch is an effective exercise to counteract the tightness that is caused by prolonged sitting (especially in a desk job). To do this, one needs to kneel on the floor, one knee down and other planted in front, to create a 90-degree angle with the legs. Make sure, while in this position, keep the back straight and the core engaged, gently push the hip forward and hold this position for about 20-30 seconds, then try and switch sides. This stretch helps improve hip mobility and reduce lower back pain as well.

We all know how important our hamstrings are. Keeping them engaged can reduce the excess tightness in our bodies. To perform this exercise, stand with the feet hip-width apart and then slowly bend forward with the hips. Try and reach towards the toes while keeping the legs as straight and comfortable, hold this position for 20-30 seconds. After some time, a slight feeling of stretch can be felt along the back of the thighs. This exercise reduces muscle tension and helps prevent lower back pain as well.

The spine is crucial for the flexibility and mobility of the human body. To unwind all the tension accumulated from those hours of sitting in front of desks, the spine must be relaxed first. Sit on a chair or floor with the legs crossed and feet flat. Put the right hand on the outside of the left thigh and then the left hand behind for support. Inhale, extend the spine and exhale slowly. Stretch that loosens tension in the back, corrects posture and maintains spinal wellness. Before rolling onto the other side, hold for 20 to 30 seconds.

To perform this, stand with the feet shoulder-width apart, stand up straight, take your arms out to the sides, parallel to the floor. Gently bring your arms back as if you're attempting to bring your shoulder blades together and have your eyes stay forward. Hold for a few seconds and then let your arms back to the beginning position. Don't bend your elbows or raise your shoulders during the exercise.

Sit or stand with your feet shoulder-width apart and arms to the sides. Tuck in your chin slightly. First, shrug your shoulders up towards your ears. Keeping your back straight, slowly make small circles with your shoulders moving upward, forward, downward, and backward. Do 4 repetitions in one direction. Return your shoulders to the center. Then reverse the direction, moving your shoulders up and backward. Strive for a set of 4 in both directions