What prolonged sitting does to your body
Eight hours of sitting compresses the lumbar spine, shortens hip flexors, tightens hamstrings, weakens glutes, rounds the upper back, and forces the cervical spine into forward head position — the equivalent of 27 kg of extra load on the neck.
The 5-minute desk yoga sequence
Neck decompression (1 min): Slow half-circles — right ear to right shoulder, chin to chest, left ear to left shoulder. Never roll the head back. Shoulder opening (1 min): Interlace fingers behind back, squeeze shoulder blades. Then reach arms forward and round upper back. Seated spinal twist (1 min): Right hand on left knee, twist left. 5 breaths each side. Hip flexor release (1 min): Place one foot on chair seat in modified lunge. Press standing hip forward. Wrist release (1 min): Flex and extend wrists. Circle in both directions.
Chair Surya Namaskar
A full Sun Salutation adapted for the office chair. Takes 5 minutes for 4 rounds. Seated Tadasana → Chair forward fold → Chair lunge (step foot back, hands on chair arms) → Chair plank (body in diagonal line) → Chair cobra (lower hips, extend spine) → Return to seated. This activates the entire body, improves circulation and reverses the compression of prolonged sitting — all without leaving the office.
