3 restorative exercises to undo hours of sitting

Too much time on the couch doesn’t just result in stiffness. It can accelerate muscle tissue and bone loss. Wake up those sleeping, rigid muscles with this restorative sequence from Eric Freeman, D.O., medical director and founder of Redefine Healthcare in New Jersey. 

1. Arm Lift

1. Grab two water bottles, cans, or dumbbells. While sitting or standing, plant your feet firmly into the ground, hip-width apart.
2. With your palms facing down holding the objects, slowly lift your arms to the sides (keeping them straight) until your wrists are in line with your shoulders. 
3. Pause, then lower your arms back to your sides. That’s one rep. 

Reps: Do 10 to 15 reps. 

Tip: Avoid bringing your arms higher than shoulder-level.

2. Single-Leg Balance

1. Position yourself behind a chair, high table, or countertop, feet hip-width apart. 
2. Holding onto the object for balance, lift your right foot behind you. Lift it as high as is comfortable, or until you feel a slight stretch in your legs. Hold for 5 seconds as you breathe in.
3. Breathing out slowly, return your foot back to the ground. That’s one rep.

Reps: Do 10 to 15 reps on each leg. 

Tip: If you feel comfortable in the stretch, consider removing your hand from the object in front of you for an extra challenge. 

3. Hamstring Stretch 

1. Lie down on a flat, padded surface, such as a carpeted floor or yoga mat. Bend one knee, bringing your heel closer to your glutes. Wrap your hands around your knee and lift your leg up towards your chest.
2. Hold this position for 15 to 20 seconds. Keep your lower back flat on the floor. 
3. Release your leg. That’s one rep.

Reps: Do 2 to 3 reps per leg.

Tip: If you are having trouble reaching your bent leg while lying down, hold either end of a towel and wrap it around your knee to extend your reach.