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3 exercises that will help unload your back if you sit for a long time

Sports are useful regardless of our lifestyle, but even more so if he leads a sedentary lifestyle. There are exercises to do if you spend a lot of time in a sitting position. The first piece of advice we can give you is simple: get moving, walk, run, sign up for dance classes, go to the gym, swim… or whatever activity suits you.

But beyond that, according to Anna Victoria, trainer at Eat This Is Not That, there are three exercises that will specifically help you counteract the harmful effects of sitting on your back. All three can be done at home, and for two of them you don’t even need any equipment, so you can do them anywhere your back wants. Also, since these are stretches, you can add them to the end of your workout if you already have one.

So, to take care of your back and your whole body, strained from being in front of a screen all day, here are three key exercises.

  • Child’s Pose: Extend your back and open your hips.
  • 90/90 stretch: On the floor, with one foot in front of you and the other out to the side, place both feet at a 90-degree angle for a few seconds. Then switch sides.
  • Incline rower: to improve posture and work the back, which suffers the most from sitting all day.

And if you want to do other exercises, you can also resort to squats, but doing them in slow motion. Any plank, spine or glute stretches are equally effective. It is recommended to perform them several times a day and it takes no more than a few minutes. You will quickly notice positive changes in your back.

Via GQ Spain

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