Spine Strong, Sit Long: Medical Desk Exercises for Long Sitting Hours
Spending long hours sitting can strain your cervical, thoracic, and lumbar spine. According to the World Health Organization, prolonged sedentary behavior increases musculoskeletal risks and circulation problems.
Corrects forward head posture and reduces neck strain.
Relieves mid-back stiffness.
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Strengthens lumbar spine and improves posture.
30–30 Rule: Every 30 minutes, stand up and move for 30 seconds.
Lift chin up 5 sec. Lower to chest 5 sec. Repeat 5x.
Twist gently. Hold 5 breaths. Switch sides.
Press palms, lift chest. Hold 3–5 breaths.
Check your fitness level in 10 seconds
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