Most jobs require us to sit for prolonged periods of time. The sitting position causes a shortening of muscles along the front of the body (anterior aspect). To compensate, the back side of the body (posterior aspect) must elongate to allow for this shortening. This leads to an imbalanced pelvis.
To undo this imbalance, the body must do the opposite – extension. Here are a few practical tools?
To actively work on extending your spine, you can either attend a yoga or pilates class, or just perform the stretch in the attached video. Remember, the goal is to extend your joints – neck, shoulders, spine, and pelvis.
The Back Magic is a great device to passively work on extending your spine. By lying on the back magic at your midback, you are hyper-extending your spine while relaxing your muscles. Raise your arms above your head with your palms facing up, and raise your chin. Start out with your knees bend and your feet flat on the floor, but you can progress to straightening your legs. After a few minutes, either modify the location of the back magic up or down your spine, or roll off of it to your side. Wait approximately 30 seconds before you sit up.
Listen to your body!
Too much standing is just as problematic as too much sitting. Alternating between the two is ideal. Most people cannot replace their desk at work, but you should be able to purchase an accessory such as the Varidesk.
If you only have a laptop and would like to easily adjust the height for sitting and standing, this unit is great, especially since it can ascend taller than most standing desks which is ideal if you are teaching online and want to stand.
Here is another great tool you can use to stand up at your desk. You can also use it while sitting on the cough or in bed.