Sitting Office Exercises
Three simple exercises that can be done while sitting are Chin Tucks, Brugger’s relief position and abdominal hollowing exercises. These should take less than one minute and can be done regularly throughout the day.
1. Chin Tuck
Start sitting and looking straight ahead, shoulders back and chest raised. Place a finger on your chin then bring your chin straight back from your finger as if it is on a horizontal rail. (Do not allow your chin to go up or down). You should feel a stretch in the muscles at the top of your neck up under your skull while the muscles at the front of you neck around your voice box and deep to it feel tight and contracting. Hold for 10 seconds then return to your start position. Repeat 2 – 3 times.
2. Brugger’s Relief Position
Start sitting up straight at the front of your chair. Chin back then roll your shoulders back and down. Rotate your straight arms out and backwards so your thumbs are pointing backwards. Breath out gently as if trying to make a candle flicker. Then relax. Done.
3. Abdominal Hollowing
Start sitting upright on a chair, with your feet flat on the floor. As you inhale sit up straight and lengthen your spine. As you exhale pull your belly button in as if creating a hollow behind your belt. You should feel your abdominal muscles tighten slightly. Continue to exhale fully as you gradually increase the hollowing of your abdominal area, but do not over tighten. Maintain the hollowing for 5 breaths.
