Not only will the post-lunch drowsiness drive you to grab an extra coffee, but it will literally collapse your spinal column. As your muscles get tired during the day, you find yourself slouching with rounded shoulders, the head past the collarbone, and your lower back against the chair. This slumping creates a compression on your diaphragm, thus limiting the oxygen supply and leading to greater fatigue. All it takes to reverse your poor posture is a 30-second movement break.

The 30-Second Desk Posture Reset Routine

1. Chest Opener and Interlocked Reach: Hold for 8 seconds

Position yourself at the edge of your chair and place your feet firmly on the ground. Lace your fingers together behind your lower back, pull your shoulders backwards, and straighten your arms while raising your chest towards the ceiling.

2. Seated Thoracic Extension: Hold for 8 seconds

Put your hands on your head with your elbows spread out. Make sure that your lower back is in contact with your chair while breathing in deeply and arching your upper back over the back of your chair.

3. Chin Tucks and Neck Alignment: Perform 5 reps (~7 seconds)

Look straight ahead. Press your fingers on your chin, and push your head back until you get a double chin but without nodding your head. Hold the tuck for one second.

4. Seated Overhead Side Reach: Hold for 7 seconds

Place both arms up above the head, grasp the left arm with the right hand, and then lean slightly to the right side to stretch the rib cage and lats. Repeat on the other side.

Quick Exercise Summary

Exercise

Primary Target Area

Posture Fix Benefit

Interlocked Chest Opener

Pecs and Anterior Shoulders

Reverses rounded, forward-slumping shoulders

Thoracic Extension

Upper and Mid Back

Relieves stiffness from hunched desk sitting

Chin Tucks

Deep Neck Flexors

Corrects forward head carriage 

Overhead Side Reach

Intercostals and Latissimus Dorsi

Expands ribcage to facilitate deeper breathing

Conclusion

Slouching after lunch is a natural reaction of the body to sitting idle and brain tiredness, yet it does not necessarily mean that it will destroy your spine and vitality. Spending just 30 seconds each day performing these four exercises will allow you to open up your chest, put your neck in place and get back the right blood circulation.

Image credits: Freepik

Stay tuned to read more such stories on HerZindagi.