Throughout history, humans spent most of their time moving around. But now, we spend far too much of our time sedentary. We all tend to sit too much and it is a product of the digital age we live in. We go from sitting at a desk in front of a computer all day at work, to parked on the couch in front of the TV when we get home. All of this sitting can have negative consequences on our health, increasing our risk for diabetes, cancer, and heart disease.
Sitting hunched over all day causes the chest muscles to tighten, which internally rotates the shoulders and pulls the spine forward while also loosening the muscles of the upper back. To counteract this, perform stretches and exercises that relieve tension in the chest and strengthen the upper back. Give a few of these techniques a try to counteract the effects of prolonged sitting:
- Be mindful of your posture - Keep your body in alignment when sitting or standing by maintaining a tall spine positioning the ears, shoulders, and hips in a vertical line.
- Take movement breaks - Moving around will help to promote circulation and relieve tightness.
- Stretch & massage - Try these stretching and massage techniques to open the chest:
- Strengthen the posterior chain - Focus on horizontal pulling exercises that target your back muscles and posterior chain exercises that work the hamstrings and glutes:
Looking for more ways to improve your posture? Get in touch with me for a free consultation to discuss your fitness goals!