Your Body Posture

CHAIR CRUNCHES for AB STRENGTH

Sitting at an office chair for eight hours a day for five days a week may not help you with posture if you are not consciously thinking about it. At times, I catch myself slouching in front of the computer for long periods without even noticing that I’m sitting at that position.

Let me share with you a few exercises I find helpful when I began new habits to force myself to sit upright and do a little exercise while working on a chair. I find that these exercises not only help you to keep yourself upright but it also improves blood circulation as well which makes me more productive.

Note that these exercises are not meant to replace your regular exercise routine but to help you build some strength even when you’re not at the gym.

Chest and Shoulder Stretch

  • Grab hold of the backrest of the chair with both hands.
  • Sit yourself up straight with your chin up, chest out and squeeze your stomach in.
  • Pull back on the back rest while pushing your chest further forward out. Hold the position for as long as you can and release.

Abdominal Stretch

  • Sit forward near the edge of your chair. Hold onto the seat behind you with your elbows resting on the backrest of your chest.
  • Sit yourself up straight with your chin up, chest out and squeeze your stomach in.
  • Push against the seat as you pull your chin and your chest as high as could. Hold the position for as long as you can and release.

Abdominal Crunches

  • Sit forward near the edge of your chair. Place your hands on top of your chest. Bring your feet together and stretch out your legs.
  • Keep your back straight and your stomach tucked in. Lean back as far as you could without letting your back touch the backrest of the chair.
  • Hold the position as long as you can and release.

Reverse Abdominal Crunches

  • Sit forward near the edge of your chair. Hold onto the seat behind you and your back against the backrest.
  • Keep your back straight and your stomach tucked in. Bring your feet together and stretch out your legs.
  • Pull your knees together towards your chest as you exhale. Do as many as you can while keeping your back straight.
ChairCruchAbStrength
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