​5 exercises you must do if you sit for long hours daily​

Spending long hours sitting at a desk or in front of a screen can take a toll on your body. Whether you’re working, studying, or binge-watching yourfavouriteshow, too much sitting can lead to back pain, stiff joints, and poor posture. But don’t worry! A few simple stretches and movements can make a big difference. Here are some easy ways to keep your body feeling good and healthy, even when you’re tied to your desk!

After sitting for a while, your muscles can get tight, especially in your back and shoulders. A quick stretch can help release that tension. Reach your arms up high, then lean side to side to stretch your torso. You can also bend forward gently to stretch your hamstrings and lower back. Hold each stretch for 20-30 seconds and repeat a few times during the day. It’ll help you feel more relaxed, flexible, and limber after sitting for long periods!

When you’re sitting, especially in front of a computer, it’s easy for your shoulders to tense up and your posture to slump. Shoulder rolls are a super easy way to release tension. Sit up straight, then gently roll your shoulders forward in a circular motion for a few seconds. Afterwards, switch it up and roll them backwards. This simple move boosts circulation, relaxes the muscles in your shoulders, and can help prevent neck pain.

If you’re stuck at your desk or in a chair all day, your legs can feel stiff and restless. Standing calf raises are a great way to get the blood flowing in your lower body. Stand up, hold onto your chair or desk for balance, and then slowly rise up onto your toes. Lower back down and repeat. This exercise works your calves and ankles, helping to improve circulation and reduce the feeling of “stiff legs” after sitting for too long.

One of the side effects of sitting for long periods is that your spine can become stiff, and poor posture can creep in. A spinal twist is a simple but effective way to keep your back flexible and your posture in check. Sit up straight in your chair, place one hand on the backrest, and gently twist your torso to one side. Hold for a few seconds, then switch and repeat on the other side. This move helps release tension in your back and encourages better alignment. It’s a simple yet effective way to prevent that hunched-over feeling.

Sitting for long hours can weaken the muscles in your legs and lower body. Seated leg lifts are an easy way to engage muscles without even leaving your chair. While seated, extend one leg straight out in front of you and hold for 5-10 seconds. Lower it slowly, and repeat on the other leg. Not only does this exercise strengthen your quads and hip flexors, but it also boosts circulation, which is important after sitting for long periods. Try doing a set of 10 on each leg during your breaks!

If you’re sitting for long periods, it’s important to take breaks every 30-60 minutes. Even just standing up or moving for a minute can help improve circulation, boost your energy, and make you feel better overall. You don’t need anything fancy—just walk around, stretch, or stand for a moment.