8 Exercises That Every Person Who Spends Long Hours Sitting At Work Should Practice

If you are one of those people who spend most of their time sitting because of work (always behind a desk, you only get up to go to the bathroom and to eat); You really need these 8 simple exercises to relieve that intense and annoying back pain that you end up with day after day after your day.

Stop feeling your butt numb every time you get up from your chair. With this you will thank your legs that they stop feeling those cramps and pains due to lack of circulation. You can do them after you get off work or at that typical moment when you go to the bathroom and stretch, it’s up to you. and credit goes to Brett and Kate McKay from The Art of Manliness.


#1 Stretch Your Legs in Different Directions

Stretch Your Legs In Different Directions

To prevent your hip from becoming compressed and you from having lower back pain, you should stretch your legs clockwise (as shown in the image). Start with 10 reps on each leg. No more numbness.

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      #2 Catcher Position

      Catcher Position

      This pose will help you relax the muscles in your lower back, thighs, buttocks, and ankles. Squat for 10 seconds, stand up, rest for 5 seconds, and do it for 3 repetitions. You can add weight to tone your thighs.

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          #3 Pigeon Position

          Pigeon Pose Yoga

          If you are familiar with Yoga, it will be easier for you. It helps you stretch the muscles of your abdomen, back, and cervical spine. Your column will thank you. If you can't do this position, try the next one, it works for the same thing but it's simpler and more practical if elasticity isn't your thing.

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              #4 Pigeon Position

              Leg Stretches In Men Yoga

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                  #5 Leg Stretch

                  Supported Leg Stretches

                  Do you have poor circulation? No more! Do this exercise with both legs and you'll notice the difference. Remember the rule of 10 seconds for every 5 seconds of rest and 3 repetitions.

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                      #6 Barnell Bridge

                      Barnell Bridge Exercise To Strengthen The Pelvis And Thighs

                      It will help the muscles of your pelvis, back, arms and shoulder blades to stretch and you will no longer suffer from contractures while you sleep.

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                          #7 Stretch crunches

                          Stretching Abs To Tone The Figure

                          I know, it looks like an aerobics routine, but it's nothing more than stretching so that your muscles don't strike out from excessive sedentary lifestyle.

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                              #8 Planks

                              Push Up Exercises

                              These classic push-ups will reduce knots in your neck and tone your back. They will help you release all the accumulated stress in the neck area.

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                                  #9 Mike Monsters inc.

                                  Mike Monsters Inc.

                                  Each of the exercises that we show you here are simple, however we warn you that forcing yourself for something you are not prepared for could cause muscle injuries, so it is advisable to start the exercise session with a relatively low intensity.

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