Daily Performed 5-Minute Desk Exercise for Alleviating Back Pain, Strengthening Abdominals, and Enhancing Posture
Sitting at a desk for hours can cause the back to become stiff and tense, even with a decent chair. But, there's a simple exercise that can help alleviate this discomfort and boost your productivity – chair oblique twists.
These twists are a safe, practical exercise that's beneficial for office workers, seniors, and beginners alike. They can be done with an upright seated position and controlled side-to-side movements, making them accessible without a swivel chair.
The benefits of doing chair oblique twists are manifold. For one, they help increase spinal rotation and decompress the spine, which can relieve tension in the lower back and improve spinal mobility without heavy spinal load [1][2][3]. By encouraging an upright seated position and activating core muscles around the spine, these twists can help correct and maintain good posture, minimizing slouching or forward head posture common in prolonged sitting [1][2][5].
Twisting engages the oblique muscles, which control side bending and rotation. Strengthening these muscles improves core stability, which supports the spine, enhances balance, and reduces the risk of lower back pain during dynamic movements [1][5].
Performing seated oblique twists at the desk can also help tone abs and break up mental fatigue. They can be a game-changer for those who dislike floor-based ab workouts.
To do chair oblique twists, one sits tall in a swivel chair, lightly holds the edge of the desk for support, lifts feet off the floor, engages the core, twists the torso side to side, and repeats for at least 10 controlled reps on each side. If no swivel chair is available, one can sit upright, lift feet slightly, extend arms in front, and rotate the torso side to side while keeping the movement controlled and driven by the core.
The author, for instance, performs daily chair oblique twists as an exercise to improve posture and strengthen the core. They spend about 5 minutes on this exercise as a screen break, aiming for 10-15 reps per side and completing two to three rounds.
Seated oblique twists can also break up the monotony of the workday and give the mind a little boost. They help shake off the mental fog that builds up from long stretches of sitting and staring at a screen.
In summary, chair oblique twists are a simple yet effective exercise that can promote spinal flexibility, maintain healthy posture, and develop core strength. They are especially beneficial for those who spend long hours at their desks and are looking for a practical way to improve their health and productivity.
[1] Mayo Clinic. (2021). Sitting too much linked to poor health, premature death. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sitting/art-20048389
[2] American Heart Association. (2018). Sitting time and mortality from all causes, cardiovascular disease, and cancer. Retrieved from https://www.ahajournals.org/doi/10.1161/CIR.0000000000000555
[3] National Institute on Aging. (2021). Sitting less and moving more. Retrieved from https://www.nia.nih.gov/health/sitting-less-and-moving-more
[4] Healthline. (2021). The benefits of oblique exercises. Retrieved from https://www.healthline.com/health/fitness-exercise/oblique-exercises-benefits
[5] Spine-health.com. (2021). Core exercises for back pain. Retrieved from https://www.spine-health.com/wellness/exercise/core-exercises-back-pain
Implementing chair oblique twists can complement conventional office work by promoting spinal flexibility, enhancing core strength, and aiding in maintaining good posture during prolonged deskwork [1][5]. This low-impact, accessible exercise also offers potential benefits for mental wellness, as it helps break up mental fatigue and fighting off the fog accumulated from long hours of screen time [4]. As a health and workplace-wellness initiative, encouraging regular performance of chair oblique twists can lead to significant improvements in overall health and wellness, including reduced back pain and increased productivity for office workers [2].
