As an executive mum juggling the demands of a high-stress job and caring for younger children, you’re likely spending long hours at a desk. Sitting for prolonged periods can lead to poor posture, weakened core muscles, and back pain, all of which can impact your productivity and overall well-being. In this blog lets discuss how you can engage and strengthen your core even while sitting, helping to improve your posture and reduce back pain.
Here’s how to engage your core throughout the workday in a simple, sustainable way.
Set Up an Ergonomic Workspace:
Before diving into core engagement techniques, ensure that your workspace is ergonomically optimised. Sit with your feet flat on the floor, knees at a 90-degree angle, and shoulders relaxed. Use an adjustable standing desk or an ergonomic chair with lumbar support to help keep your spine aligned and reduce slouching. A well-aligned workspace minimises strain, allowing you to engage your core effectively without compensating for discomfort.
Sit with Intentional Posture:
To avoid poor posture and to engage your core, begin by sitting with an upright posture. Imagine a string pulling you up from the top of your head, elongating your spine. Keep your shoulders relaxed and down, and avoid slouching forward. This simple act of sitting tall activates your core muscles naturally, helping to support your spine.
Seated Pelvic Tilts:
Pelvic tilts are an easy, subtle way to activate your core while seated. Start by tilting your pelvis slightly forward, creating a gentle arch in your lower back. Then tilt it backward, flattening your lower back against the chair. Repeat this movement slowly for 10-15 repetitions. This exercise engages your core and promotes better spinal alignment. This is also an excellent yet subtle way to introduce movement into the lumbar spine when sitting in a long meeting or flight.
Use a Wobble Cushion or Stability Ball:
Consider sitting on a wobble cushion or stability ball for short intervals. These tools create a slight instability that forces your core to activate to keep you balanced. However, start with short sessions and gradually increase as your core strengthens. This can add an element of core workout to your day without needing extra time.
Seated Leg Lifts:
For a quick and discreet core workout, try seated leg lifts. While seated with an upright posture, lift one leg a few inches off the floor, hold for a couple of seconds, and lower it. Alternate between legs for 10-15 repetitions. This movement engages your lower abdominal muscles, helping to strengthen your core without leaving your desk.
Use a Kneeling Chair
A kneeling chair encourages a more upright posture by tilting your pelvis forward slightly, which naturally engages the core. By reducing the stress on your lower back and promoting an open hip angle, a kneeling chair can help support core engagement while also improving posture. Try using it for a portion of the day, alternating with a regular chair to avoid strain. These options can reduce strain on your lower back and challenge your core, but start with short sessions and gradually increase as your core strength improves.
Balance on a Wobble Board or Balance Disc:
If you're comfortable with it, place a wobble board or balance disc under your feet. This adds a slight instability that forces your core muscles to work to keep you balanced. You can alternate between using it and keeping your feet flat on the floor, depending on your comfort level and core strength. This subtle movement is especially helpful for strengthening core stability and is a simple way to stay engaged even while seated.
Watch this video on What is the Core? Understanding the Muscles That Support Your Back and Neck.
Engaging your core while sitting at your desk doesn’t require extensive effort—it’s about being mindful of your posture and incorporating small movements throughout the day. By following these tips, you can protect your spine, improve your posture, and maintain core strength even during busy work hours.
HERE is a free guide to '10 Easy Desk- based Exercises To Strengthen Your Core' This checklist is designed for busy days when you don’t have time to leave your seat but still want to feel stronger and more supported. With these simple, discreet exercises, you’ll be able to activate your core and improve your posture without missing a beat.
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