14 Stretches To Counteract The Effects Of Sitting, From A Physical Therapist

It's hard to believe something as innocuous as sitting could be dangerous. But as it turns out, it can be. With many people working desk jobs or attending school online, the amount of time spent sitting can really add up.

The U.S. Department of Health and Human Services gathered data from current studies to update its Physical Activity Guidelines for Americans—and a couple of findings were a little worrisome.  

The first is a little less surprising: In the last decade or so, the number of Americans who meet the recommended aerobic exercise guideline (150 to 300 minutes per week) hasn't increased much. Over the span of eight years, the percentage has only risen from 63.2% to 65.2%.  

A second more startling point is, as a country, we have become even more sedentary1. In 2008 we sat on average 5.7 hours a day, and by 2016 it increased to 6.4 hours per day.  

The research is unequivocally clear: Prolonged sitting is bad. The World Health Organization (WHO) now lists "insufficient physical activity" as a leading risk factor for preventable mortality. Sitting and inactivity are associated with type 2 diabetes, cardiovascular disease, cancer, depression, blood clots, Alzheimer's disease, metabolic syndrome, and mortality. Extended sitting is also hard on our muscles, joints, bones, and posture.

So what do we do if our life or job requires prolonged sitting? Well, it really doesn't take too much. Research suggests that just brief periods of standing (or even kneeling and squatting) can be beneficial throughout the day. I recommend a 30-by-30 rule, which reminds people to stand up for at least 30 seconds, every 30 minutes. 

If your space allows, stretching your neck, shoulders, and spine while standing can also help. Utilize your desk or chair to help stretch the legs and back, raise up and down on your toes, or do some squats or pushups against the wall.  

I recommend doing these stretches one to four times every day. They should create a mild to moderate pull sensation and you can hold them for 20 to 30 seconds. When you are done with the activity, you should either feel the same or better. Complete up to 4 repetitions of each.