So, you had a long day at work, spent a significant amount of time sitting in your car or on public transportation during your commute, and now you’re feeling stiff and uncomfortable. We’ve all been there. But don’t fret – there are some simple stretches and exercises you can do to counteract the negative effects of prolonged sitting. It’s important to release the tension in your muscles and get your blood flowing again. In this blog post, we’ll explore some effective stretches and exercises that you can do right in the comfort of your own home. By incorporating these into your post-commute routine, you can alleviate the aches and pains that often come with a sedentary day.
Upper Body Stretches
Before you even step out of your car or off the train, take a moment to give your upper body some relief from the strain of sitting for an extended period of time. Try these simple stretches to alleviate tension and improve circulation in your upper body.
Neck and Shoulder Relief
When you sit for long periods of time, your neck and shoulders tend to bear the brunt of the strain. To relieve tension in your neck and shoulders, start by gently tilting your head from side to side, holding for 10-15 seconds on each side. Next, roll your shoulders backwards in a circular motion, then reverse and roll them forwards. This will help to loosen up the muscles and improve blood flow to the area.
Stretching Out The Arms and Wrists
Another area of the upper body that can become stiff and sore after a long commute is your arms and wrists. To stretch out your arms, extend one arm out in front of you and gently pull back on your fingers with your other hand. Hold for 10-15 seconds, then switch to the other arm. To relieve tension in your wrists, make a fist with each hand and rotate your wrists in a circular motion, first in one direction and then the other. This will help to increase flexibility and reduce stiffness in your wrists.
Back Rejuvenation Exercises
One of the most common areas of discomfort after a long day of sitting is your back. To rejuvenate your back and relieve any tension, here are some stretches and exercises you can do to help soothe those muscles.
Gentle Spinal Twists
When you’ve been sitting for long periods, your spine can become stiff and tense. Gentle spinal twists are a great way to release tension and improve flexibility in your back. To do this, sit on the edge of your chair with your feet flat on the floor. Place your right hand on the outside of your left knee and gently twist to the left, using your left hand to hold onto the back of the chair for support. Hold the position for 30 seconds and then repeat on the other side. This will help to stretch and relax your back muscles, promoting better circulation and reducing discomfort.
Lower Back Stretches
Another area that can become tight and uncomfortable after sitting for long periods is your lower back. To give it some much-needed relief, try some simple lower back stretches. While seated, slowly lean forward with your hands reaching towards your feet, and hold the position for 30 seconds. This will help to elongate and stretch the muscles in your lower back, relieving built-up tension and improving your overall comfort. Additionally, a standing cat-cow stretch can also be beneficial. Stand and place your hands on your hips, then gently arch your back and then gently round your back, repeating this movement a few times. This gentle exercise will help to alleviate any discomfort in your lower back and improve flexibility.
Lower Body Stretches
After a long day of sitting, it’s important to focus on stretches that target the lower body. This part of your body bears the brunt of your sedentary commute, so it’s essential to give it some TLC when you get off that train or bus. Here are some lower body stretches that you can do to loosen up and release tension.
Hip and Glute Stretching
For many people, the hips and glutes are particularly tight after a long day of sitting. One effective stretch to target this area is the figure-4 stretch. To do this, lie on your back, cross one ankle over the opposite knee, and gently pull the uncrossed leg towards your chest. You should feel a strong but comfortable stretch in the glute area. Hold this for 30 seconds to 1 minute on each side to release tension and improve flexibility in your hips and glutes.
Leg and Ankle Looseners
Your legs and ankles can also feel stiff and tight after hours of sitting. A simple yet effective stretch for this area is the calf stretch. Stand facing a wall with your hands on the wall for support, step one foot back, keeping it straight and pressing the heel into the ground. Lean forward slightly, and you should feel a gentle stretch in the calf of your back leg. Hold for 30 seconds to 1 minute, then switch to the other side. This stretch is great for loosening up tight calf muscles and improving circulation in your lower legs.
Bonus Tips: Incorporating Movement Throughout Your Day
Unlike the static nature of a daily commute, there are several opportunities throughout your day to incorporate movement and activity. By sneaking in small bursts of exercise, you can counteract the negative effects of prolonged sitting and improve your overall well-being.
Desk-Based Movement Ideas
Even if you spend the majority of your day at a desk, there are still opportunities to sneak in movement. Try incorporating short stretching or yoga breaks throughout your day, or consider a standing desk to give you the option to stand while working. Simple movements like shoulder rolls, neck stretches, and wrist stretches can also help to alleviate tension and prevent stiffness.
Commuting: Opportunities for Activity
Your daily commute doesn’t have to be a period of complete inactivity. If you commute by public transport, consider standing during your journey instead of sitting, or take a walk to your bus or train stop instead of waiting right by the door. If you drive, park further away from your destination to sneak in some extra walking. The key is to make the most of any opportunity to move throughout your day, no matter how small.
Conclusion: Stretching and Exercising After a Long Day of Sitting
So now that you know the importance of stretching and exercising after a long day of sitting during your commute, you can incorporate some simple and effective stretches into your routine. Remember to focus on stretching the legs, hips, and lower back to counteract the effects of prolonged sitting. Additionally, including exercises such as lunges, squats, and calf raises can help improve flexibility and strengthen your muscles. By taking a few minutes to prioritize these activities, you can help alleviate any discomfort or stiffness from sitting and promote overall well-being. So make it a habit to move your body and feel the benefits of these post-commute stretches and exercises.