If you sit a lot, your body is probably not happy with you. These exercises can help lead a healthier sedentary life!

1. Exercises for people who sit
a lot!
By Ella Polo
ellapolo98@gmail.com

2. We are going to focus on a few exercises/stretches
for:
Wrists
Upper back
Lower back

3. Wrists - to help with carpal tunnel
Hold this stretch for 30 seconds on each side =) only one repetition needed!

4. Upper back - Chin tucks!
Hold for 6 seconds, 10 reps

5. Upper back

6. Lower back - Pelvic Tilt
Hold tilt for 10 seconds then,
slowly release
10 reps, 1-2 sets

7. Lower back - Bridge
Feet hip width apart and pointing
forward
Curl hips, same motion as the pelvic
tilt, inhale
Exhale and lift up
Inhale lower back down
10 to 20 reps

8. Lower Back - Trunk Rotation
While holding the abdominal brace slowly rotate your knees to
one side.
The outstretched arms can help balance this movement by
pressing into the floor. T
his will allow the hips and pelvis to rotate while the upper body
stays firm against the floor.
Hold the rotated position for 1-2 seconds then slowly rotate to
the opposite side.

9. Lower back - Trunk Rotation
Variation
The next exercise is performed similar to
the previous exercise, but now the feet
are raised off the floor with the legs in a
90/90 position

10. Lower back : Leg Raises
Breath in as you lower and
out as you raise
Avoid shoulders peeling up
and back arching
8-12 reps, 2-3 sets

11. Lower back - Leg Raise Alternative
One leg at 45 degree angle
Raise other until knees are
leveled
15-20 reps

12. Stretch: knees to chest
Few variations on this one!

13. Stretch: child’s pose

14. Hope that was helpful!
Final notes:
Never do anything that hurts!
Sore is okay but pain is not fun.
Drink lots of water
These exercises are a great way to start and end the day ! =)