Ten Yogic Exercises to Undo the Spinal Damage Caused by Sitting

Ten Yogic Exercises to Undo The Spinal Damage Caused by Sitting

By, Dr. J. V. Ramteke,
Coord., O.M.Y.M.C.C,
Dept. of Physical Education,
S.K.Porwal,College,Kampt

According to a study published in the

American Journal of Epidemiology, the average

person spends more than half of his or her waking

hours in activities that require sitting (watching TV,

commuting to and from work, sitting at a computer, etc).
According to a scientific report published in the medical journal, Current Cardiovascular Risk Rep, sitting too much can be as harmful as secondhand smoking.
Some studies show a correlation between sitting too much and higher rates of chronic diseases such as type 2 diabetes, kidney disease, and heart disease. Sitting too much is even linked to an early death.
Sitting too much can also damage your back

and it is linked to chronic back pain and poor posture.
You can prevent the harmful effects of sitting by doing the following 10 stretches on a regular basis. These 10 yoga stretches can help you increase strength and flexibility, and prevent pain in your back and knees.
Why Yoga Stretches Can Undo the

Damage of Sitting Too Much
Yoga has originated in

India and has been practiced

for thousands of years.

This ancient mind-body practice

became part of our

modern days and symbolizes

peace and well-being.

Nowadays more than

20 million Americans practice

yoga according to the 2012

Yoga in America study.
Many studies have been

published on yoga t

hat suggests that it is an effective way to increase

physical activity, especially

strength, flexibility, breathing

and balance, as well as reduce

stress and increase mental abilities.

According to HNS website,

there is even some evidence

that regular yoga practice is

beneficial for people with high

blood pressure, heart disease,

aches and pains.
The main components of yoga are a

series of movements (postures) designed

to increase strength and flexibility and are

aimed to unite the mind, the body, and the spirit.

So if you haven’t practiced yoga so far or you don’t do

it regularly, give it a chance and after a while, you

will feel more peaceful fitter, and become more aware

of your body’s posture and movement.
Here are ten yoga postures for you to try at home:
Chair Pose

This pose improves posture, stretches

the spine, and strengthens the front of the thigh.
Stand on the floor, your feet shoulder-width

apart. Lift your arms upward while your palms

are facing each other. Bend your knees and place

your butt backward as if sitting into a chair. Tuck

your tummy in and your tailbone to maintain straight

back. Place all your weight on your heels and make sure

that your knees don’t pass your toes. Hold for a minute

while deep breathing.
Warrior II

This pose helps to strengthen the core

muscles and stretches the arms, legs,

and chest. Stand on the floor with

your feet spread apart. Turn your

feet to the right – your right foot

points towards the front, and your

left foot points to the left (see illustration).

Place your hands parallel with the floor at

shoulder height so that the right arm is straight

out in front of you and your left arm is straight

out behind you. Your palms face down. Now bend

your right knee to 90 degree angle. Hold your belly

in and deeply breathe. Stay in this position for several

deep breaths and repeat on the other side.
Downward Facing Dog

This pose strengthens your upper body and increases circulation. It also stretches the spine and leg muscles. Place your hands and feet on the floor shoulder-width apart. Then press strongly through your hands and lift the knees so your legs are straight. You can keep your knees slightly bent if you cannot straighten them. Walk your hands forward (don’t lock your elbows) and your feet backward to elongate the pose (see illustration). Press your heels down towards the floor (they might not touch the floor), and press your thighs backwards. Your head and neck should be kept relaxed. Breathe deeply and stay in this position for about 1 minute.
Squat Pose


This pose stretches your lower back, inner thighs, hips, and ankles. Stand on the floor with your legs shoulder-width apart and turn your toes out. Hold your palms together in front of you like in prayer pose. Bend your knees and squat down deeply. Gently press your elbows to the inside of your knees while opening up the chest (see illustration). Hold for about 1 minute.
Plank Pose

This pose strengthens

your upper body while

only using your body

weight. While you are

on the floor, press your

palms, and bring your

chest forward. Your

shoulders are directly

over your hands. Press

your heels backward

(your feet should be

shoulder-width apart),

and extend your neck

and head forward to

create a straight line

of your body (see illustration).

Keep your belly firm

and your hips lifted

while you press with

your heels. Stay in this

position for about

1 minute.

Boat Pose

This pose strengthen

the core muscles.

Sit on the floor with

your knees bent and

feet on the floor.

Lean back slightly, bend

your knees and lift your

feet off the floors so they

are at a 45-degree angle.

Place your arms straight in

front of your palms facing each other.

Then start to straighten

your legs. Hold for a couple

of deep breaths and slowly

lower down. Repeat a few

times.

Bridge Pose

This pose stretches

your hips, strengthens

the back of the upper

leg muscles (hamstrings)

and the butt.
Lie down on your back

and place your hands

alongside your body,

palms down. Bend your

legs and keep your feet

flat on the floor

shoulder-width apart.

Your knees should

be aligned with your toes.

Lift your hips and back

until only the base of

your shoulder blades

remains on the floor.

Hold this position for a

few deep breaths. Lower

your hips and repeat several times.
Half Lord of the Fishes Pose

This pose stretches

the hips, shoulders

and spine. Sit on the

floor with your legs

straight in front of you.

Now bend your left knee

and take your left foot

outside of the right hip

as in the illustration.

Bend your right arm

and press your right

elbow to the outside

of the left knee.

Your spine is now

twisted

while you are looking at the wall behind you. Hold for a few deep breaths and repeat on the other side.
Locust Pose

This pose stretches

and strengthens your

spine and lower back.

Lie on the ground with

your face down. Lift your

legs off the floor while they

are pressed together. Now

lift your arms backward

while lifting your chest.

Hold this position for about

a minute.

child's pose

This pose opens and

stretches the hips,

quads and lower back.

Kneel on the floor while

you sit on your heels,

your knees are shoulder-width

apart and your upper body

between the thighs.

Your forehead touches

the ground. Place your arms

straight in front of you.

Close your eyes and breathe

deeply. Stay in this position for

at least 1 minute.

Related literature: Why Sitting Too Much Is Slowly

Killing You and What You Can Do

About It (Evidence-Based)
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