Sitting From 9-5: How To Avoid Stiff Muscles Throughout The Day

office exercises for the backThe importance of maintaining a good posture cannot be stressed enough. However, bad posture is something many people have and slowly, it becomes a habit. This habit can be bad for anyone but for people with 9-5 desk jobs, it can spell doom for their back. Back pain becomes a regular thing for them and this increases the chances of getting strokes, heart diseases and certain metabolic syndromes. But, there are many back pain solutions to this problem that don’t even involve that much hard work. Keeping your posture a priority is not only great for your fitness level but for your overall health. It should be important to us everyday and for that here are some great tips and ideas to help keep your body and mind strong throughout your 9-5 workday.

Posture Exercises

When you wait for your coffee or for your printouts, you can perform 5 sets of planks with 30 seconds for each set. You will be working out your core muscles and would burn some fat in the process too say the experts from Healthy Back. Also, you can do tricep dips, wall push-ups, squats and desk push-ups in your own office space when you take a break from work. Perform 5 sets of 30 seconds each. These are all great options to keep not only your back, but your whole body stretched out and limber.

Hydrate Well

Most people are in the habit of chugging down cups after cups of coffee when they are working but coffee dehydrates the body. Instead, you should drink loads of water. Make it a habit to drink a glass of water at the end of every hour to keep your body hydrated. This would be necessary for you to do those exercises. Not only will this help keep your body hydrated, but it is a great way to break up your day and keep you more health minded. Once you start working on these small and simple things you will be ready and motivated to tackle larger health problems.

Walk Every Now and Then

Walking would allow your back muscles to relax and would also be a good way to take a break from work. You could set up targets for yourself. Decide to walk 5,000 or 10,000 steps a day and count your steps when you walk. This can help keep you focused on what you are doing and gives you the opportunity to stretch at the same time. But if you are looking to talk with others while getting this exercise there are always pedometers you can buy, you simply attach them to your pocket and they will count your steps for you. This is a great way to be more aware of what your body is actually doing. Doctors suggest that you should get up to stretch or walk every 20 minutes or so to keep your muscles from getting too stiff.

Use A Resistance Band

You should keep a resistance band in your drawer at your desk. Then, when you take a break, you can stand up and perform some chest pulls to improve blood circulation in your body and remain active. If you cannot find enough time to go to the gym, this could be a good alternative.

Don’t feel conscious about exercising or stretching in front of your colleagues. They are all sitting as long as you are and most likely experiencing the same aches and pains. It could actually be a great conversation starter that could get your whole office on a healthier track.

Author: Brionna Kennedy is native to the Pacific Northwest, growing up in Washington, then moving down to Oregon for college. She enjoys writing on fashion and business, but any subject will do, she loves to learn about new topics. When she isn’t writing, she lives for the outdoors. Oregon has been the perfect setting to indulge her love of kayaking, rock climbing, and hiking.


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