Seated exercise in addition to sedentary work!

Office work usually does not only mean sitting for 8 hours, as we also sit when we drive to work, travel on public transport, or have dinner or watch TV in the evening. You wouldn't think it, but due to prolonged bad posture, we may have headaches more often, sitting a lot can affect our digestion, not to mention our blood vessels and joints! According to the physiotherapist of the Duna Medical Center, we can do a lot during the day and in our free time to avoid the problems caused by sedentary work and to move our bodies in the right direction.
Seated exercise in addition to sedentary work!

Why does it happen to our body?

The more we sit, the lower our energy level will be. It's a vicious cycle, we become tired, our concentration decreases and, unfortunately, the need for exercise also decreases, which is why we gain weight more easily if we do sedentary work. Joint and muscle pain and muscle tension can develop all over the body, and worsening and sometimes unbearable locomotor problems sometimes force employees to take sick leave and rest. However, this is only a short-term solution.

We just crouch in front of the monitor

Today, there is also serious literature on the "forward head position", this is the phenomenon when we hunch over in front of the monitor, in which case it is even harder for us to breathe. Due to the wrong position of the head, the neck muscles (e.g. hood muscle) become tight, which causes pain in the neck-shoulder region, but in the long term it can also cause changes in the shoulder joints, masticatory joints, and headaches. In a sitting position, compared to standing, the discs are loaded twice as much, and this is a breeding ground for disc herniation and various spinal diseases. In addition to musculoskeletal complaints, sedentary work also has a negative effect on the functioning of internal organs and the vascular system. Digestive complaints, bloating and constipation are common. Unfortunately, varicose veins and hemorrhoids occur more often among people who do sedentary work, but the chance of developing certain heart diseases and strokes may also increase.

What can we do if we have to sit?

Fortunately, there are many things we can do to prevent the many unpleasant problems that can arise from poor posture in addition to sitting. First of all, let's choose an office chair whose backrest and seat can be adjusted separately, its height can also be adjusted, and try to change our body position while working.

If there is a free corner in the office, by purchasing a gym mat, a large gymnastic ball, a smaller one and two tennis balls, you can perform many exercises that relax muscles and joints, and with the help of a little exercise, you can do a lot for the health of your spine.

We can lie down on the mattress, stretch, and move our lower limbs. On the large gymnastic ball, we can do pool tilts and circles. By placing the smaller ball behind the back, standing against the wall, you can flatten the spine with your hands on the back of your head. With the help of tennis balls, we can massage the tight muscles near the spine and the area between the shoulder blades by placing the balls on both sides of the spine, leaning against the wall and bending and extending the knees. Our body moves up and down, and the ball does its job.

There are also exercises that can be done while sitting and can easily move the body. It is important not to forget about deep breathing and to repeat the exercises several times!

  • Let's do pool laps.
  • Pull both shoulders back, close the shoulder blades, then relax.
  • Put your hands on the back of your head, pull your elbows back and straighten your back.
  • In the previous position, pull one of our elbows back and turn the torso as well!
  • Let's bend our head forward and then back.
  • Let's tilt our head to the right and then to the left.
  • Let's do shoulder circles.

Is there a meeting tournament?

During a longer discussion, we can also try the following exercises under the table:

  • Press your feet firmly against the ground several times.
  • Raise your foot to the tip of your toe, then lower your heel. Let's repeat it several times.
  • Let's do an ankle circuit.
  • Let's alternately stretch our knees under the table, ankle circling.
  • Alternately lift our legs until our knees reach the bottom of the table.
  • Tighten your glutes and hold for 10 seconds.

After work, if we have time for exercise, the physiotherapist recommends dynamic movements to increase the energy level. By running, cycling, swimming or regularly performing any cardio-type sport, we can stimulate the blood circulation of our entire body, our endurance will also improve, and everyday life will be easier. Individually or in a group, with a personal trainer or alone, to fast-paced music or meditatively, with a device or your own body weight, in a gym or in nature - our body will indicate what feels right.

However, if you have been experiencing muscle tension or pain for a long time, then you should visit a physiotherapist, as he or she can help you decide what kind of treatment your problem requires. The physiotherapist gives ergonomic advice and conducts a movement test, fortunately within the framework of individualized therapy, physiotherapy offers endless possibilities. Pain-relieving physical therapy procedures, soft tissue techniques, manual therapy, functional training, stretching are just a few forms of treatment that can be used to effectively treat pain or problems caused by poor posture.

However, according to the physiotherapist, the key is prevention, it doesn't hurt to have our locomotor organs examined sometimes, and we can also ask for ergonomic advice at our workplace!

You can make an appointment for our physiotherapy treatments via our telephone customer service at +36 1 790 7070 or online!