7 Simple Exercises to Do if You Sit for Long Hours Daily

By Shubhi Kumar
21 Jan 2025, 14:30 IST

Sitting for long hours can cause stiffness and discomfort. These seven exercises help relieve tension, improve circulation, and maintain flexibility. You can practice them to promote flexibility and your overall well-being. Tap to read!

Stretch Your Body

Stand and stretch upwards, reaching for the ceiling. Hold the stretch for fifteen to thirty seconds to release back tension and improve flexibility.

Roll Your Shoulders

Sit or stand with your back straight. Roll your shoulders forward and backwards in circular motions for ten reps in each direction, easing tension.

Do Calf Raises

Stand with feet shoulder-width apart, rise onto your toes, hold briefly, and lower back down. Repeat for ten to fifteen reps to boost circulation.

Perform Spinal Twists

Sit upright with feet flat. Gently twist your torso to one side, hold for fifteen- thirty seconds, then switch sides to improve spinal mobility.

Lift Your Legs While Seated

Sit with your back straight, extend one leg, hold for five to ten seconds, then switch legs. This strengthens the legs and enhances circulation.

Take Movement Breaks

Set a timer to stand and walk around for five minutes every hour. Light activity stimulates blood flow and relieves stiffness.

Stretch Your Neck

Gently tilt your head toward each shoulder and hold for fifteen to thirty seconds per side. This helps release neck tightness and improves mobility.

Disclaimer

These seven exercises can be helpful for desk-job people. You can perform them daily to get rid of stiffness. Do not forget to consult a fitness trainer or healthcare professional for personalised suggestions.