5 dangerous sitting positions to avoid; exercises to correct them – Hindustan Times
From sitting bent over to sitting cross-legged, here are some bad sitting positions that will make you sick. Expert suggests exercises to fix them.
We spend more and more time on our desks, couches and beds in the wrong position compared to a few decades ago. Technology makes our tasks easier and promotes a sedentary lifestyle, especially in times of the pandemic. If corrective action is not taken, we will be even more inactive for some time to come. Studies have warned of an increase in diabetes, obesity and blood pressure cases to alarming levels in the coming years. Our posture also plays a key role in not only joint and bone health, but all aspects of well-being, including digestion. Keeping your spine straight and maintaining good posture can help you feel active, energized, and free from aches, pains, and stiffness. Research also suggests that standing or sitting upright can also boost self-confidence and fill you with empowering thoughts. (Also Read: Sedentary Lifestyle? Rujuta Diwekar On Simple Ways To Sit Less And Move More)
Meanwhile, Dr. Pappuu Rajashekar – Consultant Orthopedic Surgeon CARE Hospitals Malakpet, Hyderabad five dangerous sitting postures one should avoid along with detailed exercises to help correct them:
1. Slumped or hunched over
This pose involves rounding the upper back, pushing the neck forward and lowering the shoulders. It puts excessive strain on the neck, shoulders and lower back.
Exercise to correct it:
Squeeze shoulder blade
- Sit up straight in a chair with your feet flat on the floor.
- Relax your arms at your sides.
- Gently squeeze your shoulder blades together, as if you were trying to hold a pencil between them.
- Hold this position for 5-10 seconds while keeping your neck and jaw relaxed.
- Release and repeat the exercise 10-15 times.
2. Cross your legs
Sitting with your legs crossed at the knees can lead to poor posture, uneven weight distribution and possible nerve compression.
Exercise to correct it:
Seated figure-four stretch
- Sit up straight in a chair with your feet flat on the floor.
- Cross your right ankle over your left knee, creating a four-shape with your legs.
- Gently press your right knee with your hand and apply light pressure to feel a stretch in your right hip.
- Hold this position for 20-30 seconds while breathing slowly.
- Repeat the stretch on the other side by crossing your left ankle over your right knee.
3. Sitting with rounded shoulders
Rounded shoulders occur when the shoulders hang forward, making the upper back round. This pose can contribute to neck, shoulder, and upper back pain.
Exercise to correct it:
Chest opener
- Stand or sit upright with your feet flat on the floor.
- Fold your hands behind your back, palms facing inward.
- Squeeze your shoulder blades together and lift your hands away from your body, feeling a stretch across your chest and shoulders.
- Hold this position for 20-30 seconds while continuing to breathe relaxed.
- Repeat the exercise 5-10 times, gradually increasing the duration of the stretch as you feel more comfortable.
4. Sitting with ankles crossed
Sitting with the ankles crossed can lead to imbalanced hip alignment and increased stress on the lower back.
Exercise to correct it:
Stretch from ankle to knee
- Sit up straight in a chair with your feet flat on the floor.
- Place your right ankle on your left knee, allowing your right knee to drop open to the side.
- Gently press your right knee with your hand and apply a comfortable amount of pressure to feel a stretch in your right hip.
- Hold this position for 20-30 seconds and keep breathing relaxed.
- Repeat the stretch on the other side by placing your left ankle on top of your right knee.
5. Lean forward with a rounded back
Leaning forward with a rounded back can strain your spine and cause back pain.
Exercise to correct it:
Seated Cat-Cow Stretch
- Sit up straight in a chair with your feet flat on the floor.
- Put your hands on your knees.
- Inhale deeply and arch your back, lifting your chest and chin as you look up (cow position).
- Exhale and round your back, lowering your head and chin to your chest (cat position).
- Repeat this movement, smoothly flowing between the cat and cow positions, for 10-15 cycles while focusing on your breathing.
“Remember, it’s important to practice these exercises consistently and pay attention to your posture throughout the day. In addition, taking regular breaks from sitting, stretching your muscles, and incorporating other forms of physical activity into your routine can also help to improve posture and the negative effects of prolonged sitting,” concludes Dr. Rajashekar.
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