Refresh Your Sitting Posture with These Three Easy Chair Exercises
Loosening up after a long day at work is a breeze with these simple chair stretches that target your spine and improve flexibility. You don't even have to get up!
When it comes to keeping your back limber, moving it in various directions – flexion, extension, rotation, and lateral bending – is the way to go. As a yoga therapist, I frequently incorporate these exercises in my chair yoga classes for older adults. But don't worry, they're suitable for everyone!
Here's how to get started, right in your chair:
Three chair moves for a more flexible spine
1. Chair Cat-Cow-Hug
This exercise targets spinal flexion and extension as well as chest extension:
- Sit upright in your chair, with hands resting on your knees, palms down.
- Inhale and arch your back, lifting your chest, chin, and looking upward.
- Exhale and round your spine, tucking your chin and bringing your arms in front to hug yourself.
- Continue alternating between these movements, coordinating them with your breath. Do 3-5 reps.
2. Crossed-Elbow Rotation
This move targets spinal rotation:
- Sit upright in the chair, with arms crossed over your chest, each hand on the opposite shoulder.
- Slowly rotate your upper body to one side, ensuring your spine remains upright and hips face forward.
- Return to center and continue alternating sides at a comfortable pace. Do 3-5 reps on each side.
3. Single-Elbow Side Stretch
This exercise targets lower-back flexibility and the obliques:
- Sit upright in the chair, with one hand behind your neck, elbow pointing out to the side, while the other hand is down by your side.
- Lean towards the side of your straight arm, feeling a stretch along the opposite side. If reaching behind your head is uncomfortable, keep your hand on your lap.
- Hold for a few seconds, then switch sides and repeat. Do 3-5 reps on each side.
So, there you have it – a few simple chair stretches that can help make your spine more flexible, anytime and anywhere!
Incorporating these chair exercises into a wellness routine offers numerous benefits, as they not only enhance flexibility in the spine but also contribute to overall health-and-wellness. For instance, the Chair Cat-Cow-Hug exercise improves spinal flexion, extension, and chest expansion, aligning with the principles of science and fitness-and-exercise. Similarly, the Crossed-Elbow Rotation targets spinal rotation, while the Single-Elbow Side Stretch focuses on lower-back flexibility and the obliques, contributing to an increased sense of wellness and mobility.
