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Do you find yourself sitting for long periods due to your job or lifestyle habits? Today, with the prevalence of laptops and desk jobs, many people risk developing chronic back pain from extended sitting. An excellent way to prevent this ache is by doing chiropractic exercises focusing on strengthening and mobilizing the spine while seated. Not sure which exercises to try? This blog post will discuss seven simple yet effective exercises when sitting for so long! Whether you’re working in an office or school setting all day or have a busy lifestyle that keeps you on the go, these exercises can help reduce tension, eliminate pain and increase your range of motion.

Navigation table:

  1. Shoulder Rolls
  2. Neck Stretches
  3. Leg Lifts
  4. Spinal Twist
  5. Hamstring Stretch
  6. Arm and Hand Stretches
  7. Foot Circles

Shoulder Rolls

Sit up straight in your chair and take a deep breath. As you exhale, roll your shoulders forward, backward, and down. Repeat this exercise 10 times.

Neck Stretches

Sit straight and gently tilt your head to the left, holding for 15-20 seconds. Repeat on the right side. You can also tilt your head forward and backward and rotate it gently in each direction.

Leg Lifts

Sit with your feet flat on the ground and lift one leg off the ground, keeping your knee bent. Hold for a few seconds, then lower your leg. Repeat with the other leg.

Spinal Twist

Sit up straight and twist your torso to the left, holding onto the back of your chair. Hold for 15-20 seconds, then turn to the right.

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Hamstring Stretch

Sit straight and extend one leg before you, keeping your heel on the ground. Reach forward and try to touch your toes. Hold for 15-20 seconds, then repeat with the other leg.

Arm and Hand Stretches

Sit straight and extend your arm in front of you, with your palm facing down. Use your other hand to pull your fingers towards your wrist gently. Hold for 15-20 seconds, then repeat with the other hand.

Foot Circles

Sit up straight and lift one foot off the ground, keeping your knee bent. Slowly rotate your foot in a circle, then repeat with the other foot.

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Incorporating these exercises into your daily routine can help alleviate the harmful effects of prolonged sitting. It’s important to remember to take regular breaks and stand up, move around and stretch every 30 minutes or hour. Additionally, good posture and ergonomic setup of your workstation can go a long way in preventing discomfort and pain.

It’s also important to note that these exercises are just a starting point, not a replacement for proper medical care. If you are experiencing chronic pain or discomfort, it’s best to consult a chiropractor or other healthcare professional. They can help you develop a personalized exercise plan that is tailored to your specific needs and condition.


Sitting for long periods can be detrimental to our physical health. However, by incorporating exercises like the ones mentioned above, you can help alleviate the adverse effects of prolonged sitting. Remember to take regular breaks, stand up, move around, and stretch every 30 minutes or hour. Consider consulting a chiropractor for a personalized treatment plan tailored to your needs and condition. Contact Risoldi now!


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