Even if your day is spent mostly sitting, you can still exercise, stay flexible and strengthen your core. All of these things can alleviate back problems that plague those who spend a good portion of the day in a chair, according to the University of Maryland Department of Environmental Safety. Plenty of exercises can be done right in your chair, whether it's a kitchen chair, an office chair or a wheelchair. So, sit up straight, take a few deep breaths and get ready to meet the challenge. If your chair has wheels, make sure it is stabilized.
Neck and Shoulder Exercises
Extend your right arm out to the side and cross it over your head so your right palm is on the left side of your head. Gently pull your head to the right as you drop your left shoulder. Hold for a few seconds and repeat on the other side. With your hands in your lap, turn your head slightly, then look down and away diagonally. Loosen your shoulders with a rolling motion, bringing them up toward your ears, pushing back and then lowering them. You can roll your shoulders one at a time or together. These exercises will stretch your trapezius muscles, located at the back of the neck and shoulder.
Chest and Back Exercises
To stretch the muscles of your lower back--the latissimus dorsi and obliques--put your right hand on the seat of your chair, behind your hip, and lean on it slightly. Place your left hand in your lap or lightly on the chair beside your left hip. Twist gently to the right and hold for several seconds. Repeat on the other side. To work the pectoral muscles of your chest, sit up straight and tighten your abs. With elbows bent, bring your arms up to chest level, then push your chest out and slowly push your elbows back as if to make your shoulder blades meet. Repeat several times.
Wrist and Arm Exercises
In the computer age, exercises for your forearm muscles and wrist flexors and extensors are important. Hold your arms out in front of you and make a loose fist. Rotate your wrists, first inward a few times and then outward. To stretch your wrists, open your fists and with palms facing out, use one hand to pull back gently on the fingers of the other hand--repeat for the other side. Press your palms together in front of your chest and push right and left to stretch out your forearms. With palms up and elbows close to your hips, make loose fists and curl them toward your shoulder. Increase the benefit to your biceps by holding a water bottle during the curling movement.
Abdomen Exercises
Your core muscles--the abdominals, obliques and erector spinae--can also be strengthened with chair exercises. Sit up straight and tighten your abs. With elbows bent and held close to your sides, rotate your torso slowly from side to side. Count a left and right rotation as one twist; repeat several times. Next, with arms crossed over your chest, curl your shoulders to your hips and hold for a few seconds, then repeat. Sit on the edge of your chair, arms extended in front. Tighten your abs and slowly lean toward the back of the chair, without ever leaning on it. Hold, and slowly sit back up.
Leg Exercises
To work ankle flexors and muscles of the calf and shin, point your toes and rotate your ankles a few times. Next, sit on the edge of the chair with legs extended in front of you, heels on the floor, toes pointed up and knees bent. Point your toes downward and upward 10 to 15 times. Target quadriceps and hamstrings by tightening your abs, then lift your leg until level with your hip or as high as you comfortably can and hold for a few seconds. Lower your leg, and with knee bent, lift your foot off the floor a couple of inches and hold. Repeat the exercise for the other leg.
References
- University of Maryland Department of Environmental Safety: Sitting Back
- The President's Council on Physical Fitness and Sports: Pep Up Your Life
- National Institutes of Health: Ergonomics for Computer Workstations
- University of Nevada, Las Vegas: Gerontology Program: Chair Exercises
- University of Arkansas Cooperative Extension Service: Office Exercises
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