With the increasing disruption in technology, sitting has been the most common posture. Most of us spend at least 10 hours a day in our workplace, which leaves little opportunity for physical movement. When you are under lock-down due to the COVID pandemic, things get much worse as idle time increases for WFH employees.
Side effects of persistent sitting- let’s identify the red flags.
- Weight gain
- Swollen ankle/ varicose veins
- High blood pressure/ cholesterol
- Weakened core muscle
- Stiff shoulder
- Chronic body ache
- Anxiety and depression
Let’s find out ways on how to alleviate health risks from prolonged sitting.
How do you maintain a better posture while sitting?
- Your feet need to touch the floor in a flat mode and avoid crossing the knees or ankles for better posture
- Your spine should be kept straight against the chair or cushion
- Try to keep your shoulder relaxed while typing or writing or during meetings
- Make sure to use an ergonomic chair
- Many people are now choosing standing desks, and you can try it to avoid slouching or untimely back pains
Why sitting all day is bad for you?
Please remember that constant sitting is not suitable for your health. Not only gaining weight, but it can also damage you back by putting stress on your back muscles, spine, and neck. Also, it may cause diabetes or heart issues due to your lethargic habits. Apart from that, if you do regular exercise and go to the gym and still unable to lose weight, sitting too much can be one of the reasons.
To avoid the damage from sitting too much, you need to ensure that you are taking regular breaks. Setting the alarm would give you a reminder to get up and move at least once every hour. It would help if you made at least a 10-minute break to get up and run for every 1 hour you spend sitting.
Self-massaging for poor posture, muscle pain, and increased stress.
Here is your guide to a sufficient at-home massage. You should massage the following areas for 2-3 minutes each.
Massaging the head
It helps to relieve headaches.
Use your fingertips to press on your jawline mildly. With a round motion, move your fingers to the temples, then across the hairline, and move your fingers till they meet at the top of your forehead.
If you want a more comfortable option, try getting scalp massager. Four kneading rotating nodes relieve knots and muscle tension. Just be seated and press the on button, and let your stress and headache go away.
Massaging the neck
At the joint of the neck and shoulder, place your fingers on the back of the neck on both sides. Put on firm pressure and hold until you feel the muscles start to relax. After that, start moving your hand up toward the head from the neck. Roll your shoulders forward and back. Repeat three times.
Massaging the shoulders
It Helps relief tight shoulders and headaches.
Put left hand on top of your right shoulder. Clasp the muscle and shrug your shoulder, Let go of the pressure as you relax your shoulder. Put on firm pressure and move your fingers closer to your neck in a circular motion.
There are many types of neck and shoulder massagers available in the market. These massagers have heat and speed control systems, which gives you a more enhanced and relaxing experience. Here is the list of the best massagers available in the market.
Massaging the upper back & Lower back
It reduces tension in the upper back and can help with posture
You can use a roller foam or a tennis ball. There are some massage guns and pillows for this purpose too. If you don’t want to use any electric tool, follow it as shown in the picture below with a yoga mat or foam roller.
The Upper & lower back area is a tough position to reach for massage by yourself. So, you can try giving your partner a back massage, and he/she can repeat the same for you. Watch the video on how to massage your back-
Massaging the hands
An excellent tip for tired arms that work at a computer all-day.
Whether daily activities like typing put tension on your hands or you feel occasional arthritic pain, hand massage is an excellent way to self-soothe.
Rub all the fingers of your one hand with your other hand and put more time in the joints. Then, mildly pull each thumb away from the side, sliding your grip up from the base of each finger to the tip.
Next, try giving your palm a massage with the thumb on the palm and your fingers on the back of the hand.
Now, Try Repeating, on the other hand.
Massaging the legs
This massage is good for relieving stiffness in your legs due to sitting for a long time.
At first, sit on a chair with your legs bent. Use the palms of your both hands to place even pressure on your thigh. From thigh, slowly roll your hands down toward your knee. For hips, if you have a foam roller- put it under there. You can use chopping or percussion motion. For your toes and feet, try squeezing using fingers.
Perform on both sides. But nothing can beat the flexibility of handheld massagers. These lightweight massagers allow you to reach multiple positions in your body and affordably provide pain relief. Here in the list, you will find the top most handheld massagers in the market.
Massaging the feet
It helps aching feet and tight hamstrings and brings awareness to the back of the body.
A readily available home tool is a tennis ball. Place the tennis ball on the floor and roll it with your foot. To apply more pressure, use a golf ball or a plastic water bottle.
A foot massage roller must be needed in every household to reduce swollen ankle and varicose veins from sitting down for long. As too much sitting causes blood to pull in legs, one may benefit from using these leg and foot massagers.
Of course, rubbing your feet using your hands would give you more comfort. Start by applying pressure on tender or knotted areas with your thumbs, working your way up and down the foot. Try giving attention to the body areas where you feel it needs more pampering.
Fragranced lotion increases your sensory and also hydrates your skin, giving you a more enjoyable moment. As acupressure points are located under your feet, adding pressure to specific areas on the feet could relieve the discomfort you are feeling elsewhere.
Massaging Your Eyes
This technique can help weaken headache or relieve any stress you may feel from staring at a computer all day.
To warm up your hands, rub them together, close your eyes, and cup your palms over your eye sockets. Then start with a gentle massage by putting your thumbs under your eyebrows and gradually move outward in a circular motion around the eyes. Pay some extra attention to your temples.