There’s a reason why some experts are labelling sitting as the new smoking. Sitting for a prolonged period of time can lead to a host of health issues such as heart disease and diabetes. It can also be a precursor for sedentary behaviour.
Advances in technology have resulted in jobs that are performed sitting most of the time, either behind a desk or a control panel. Jobs that involve sedentary behaviour include working in a call centre, doing computer-based work, and operating plant machinery. Little wonder that 81% of Australians of working age report occupational sitting while 50% say that they spend most of their time sitting in the workplace.
The problems arising from sitting too long can first manifest as back pain among many other symptoms. Being in a seated position for long periods can lead to your core being disengaged. It can even reduce blood circulation with the potential for nerve issues, numbness (ever get that pins and needles feeling?), and physical pain.
Here at the Healthstin Allied Health Clinic in Elizabeth, we deliver movement programs and tools to help you improve your physical well-being whether you’re living with chronic pain, injuries, or disabilities. These include the performance of core exercises in a seated position to help reduce the risk of further complications.
Core exercises can also be helpful for people who work all day behind a desk and don’t engage in regular physical activity. But first, what are the core muscles, and why is it necessary to engage them? Read on to learn more.
What Are Your Core Muscles?
To gain a deeper understanding of the importance of activating or exercising your core muscles, it is essential to know what constitutes as the muscles of the core. The core comprises of muscles that surround your trunk which include the following:
- Abdominals
- Internal and external obliques
- Diaphragm
- Pelvic floor
- Trunk extensors
Your glutes and hip muscles are instrumental to ensuring your trunk’s stability for more balance and adept movements. Each part supplies everyday functionalities for your daily activities.
The importance of activating and strengthening your Core Muscles
Getting your core muscles in optimal shape is more than just about having hard rock and six-pack abs. Your core serves as a foundation for more mobile and balanced movement, and core exercises train the core muscles to work in harmony. Activating and engaging your core aids in the prevention of injuries and the stabilisation of your joints. But what makes your core highly valuable to your system is its involvement in your everyday activities, such as:
- Breathing
- Going to the bathroom
- Posture control
The diaphragm is responsible for assisting in inhaling and exhaling. On the other hand, your trunk extensors help with starting and stopping your excretions for your business in the loo. If you have trouble breathing or have issues with going to the bathroom, your Exercise Physiologist may include these exercises in your rehabilitation program.
Having a strong core offers real-world benefits such as injury prevention, improved functional ability in doing everyday tasks, better balance and stability, good posture, improved performance in sports and other athletic endeavours, and enhanced ability to do work or tasks that require lifting, twisting, and standing.
How to exercise your Core Muscles in a seated position
We have compiled some of the most effective core exercises in a seated position and here are some of them:
Seated Russian Twist
- Sit at the edge of your seat, with your feet flat on the floor, and your knees bent at a 90ª angle.
- Place your hands behind your head and sit upright away from the back of the chair.
- Twist to the left side, bringing your left knee up to meet your right elbow.
- Repeat 10 times.
- Do the same for the other side.
Seated In and Outs
- Sit at the edge of your seat, with your feet flat on the floor, and your knees bent at a 90ª angle.
- Place your hands firmly on the chair by your thighs and lean slightly back towards the back of the chair.
- Tuck your legs towards your chest and then extend them out to a 45ª angle.
- Repeat 20 times.
Modified Sit Ups
- Sit at the edge of your seat, with your feet flat on the floor, and your knees bent at a 90ª angle.
- Place your hands behind your head and sit upright away from the back of the chair.
- Keep your back nice and straight, and bend at your hips to have your chest meet your thighs and sit upright again.
- Repeat 20 times.
Seated Side Crunch
- Sit at the edge of your seat, with your feet flat on the floor, and your knees bent at a 90ª angle.
- Place your hands behind your head and sit upright away from the back of the chair.
- Bend on your left side for your left elbow to meet your left hip.
- Repeat 10 times.
- Do the same for the other side.
These core exercises are so simple and easy to do that you can even squeeze them into your schedule during your workday! In executing these exercises, you must practice proper ergonomics as a support for proper posture and protection of your spine. The correct execution of these core exercises can also help reduce the risk of injury.
If you need guidance or assistance on how to properly activate and engage your core muscles, why not consult with our Accredited Exercise Physiologists (EP) at our Allied Health Clinic in Elizabeth? At Healthstin, we have tried and tested methods of preventing injuries as well as handling different forms of injuries through our customised and individualised exercise physiology programs. Give us a call via 1300 090 931 or click this link to book an appointment today.
Disclaimer: The information presented here is general in nature and does not take your personal situation and conditions into consideration. This presentation is intended to show you the correct exercise technique and should not be used for the self-diagnosis or self-treatment of any medical condition. If your pain persists or if you have difficulty performing these exercises, please consult with your Accredited Exercise Physiologist (EP) for proper guidance.
