Fitness · Health

Anti-Sitting Exercises — Remedy for Modern Living

Jonathan for web

This is another post in our series of Fitness Saturday exercises, workouts, and expert tips appropriate to women in the second half of life. Jonathan Urla, a certified advanced health and fitness specialist, shares tips on a holistic strategy on how the body can respond after sitting for long periods.


Last week I discussed the serious side effects of sitting for extended periods of time. Because sitting is a part of living, one needs a holistic strategy to be more aware of how we sit and for how long. Sitting with good posture certainly helps, but even so, it is recommended that you try to stand up every 20 minutes and move around. The number one thing is to get the blood circulating and to lengthen areas that get shortened from the act of sitting.

Today, I’m going to show a simple exercise routine that is specially designed to help alleviate the negative effects that sitting has on our bodies. I call these “anti-sitting” exercises and they only take 4-6 minutes to do. The good thing is they can be done anywhere with regular clothes on, though it feels good to take your shoes off, if possible.

1.     Standing Reach: From standing, reach up with both arms over your head. Practice reaching one arm a little higher and then the other as if you are climbing a ladder. Do ten reaches.

standing reaches1standing reaches 2

2.     Shoulder Blade Pinch: Reach your arms behind your back and clasp the fingers together, palms facing in toward each other. Roll your shoulders back and try to squeeze your shoulder blades together. Hold for three full breaths and release.

Shoulder blade pinch

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  • Roz Warren November 8, 2015 at 10:42 am

    Fabulous and easy-to-do. That lower back stretch feels wonderful. Thanks.