I met Joe Kutner (author of the healthy programmer) a few months back and it really made me think about a serious problem that we all have… We Sit All The Time. It's a problem because continuous sitting is known to cause a plethora of health problems, and it really can't be fixed from your chair.
I asked Joe about the easiest way to stay in shape and he said the least you should do are 3 simple stretches a few times a day. He said many things, and I recommend looking into this research, but these little tips stuck with me. Below are 3 moves that will keep you healthy if you're up for the challenge.
To perform the exercise you'll need to get on all fours. Then lift your right arm and left leg simultaneously, and extend them until they are parallel with the ground. Hold this position for 7 to 8 seconds. Next, lower your hand and knee, gently sweep the ground, and raise them again for another repetition. Switch sides after four to five repetitions and repeat.
To perform the Curl Up, lay flat on your back with your left leg bent, and your right leg straight. Then place your hand underneath the small of your back such that they fill in the gap created by the curve of your spine. Begin by lifting your head and upper shoulders off of the floor. Hold yourself in this elevated position for 7 to 8 seconds. Continue breathing. Finally, return your shoulders to the ground. Repeat the exercises four to five times, switch your legs, and then repeat another four to five times. If you need to increase the difficulty, lift your elbows off the ground with your shoulders.
To perform the Side Bridge, lay on your side and prop your body up with your elbow and knees. Hold this position for 7 to 8 seconds. Continue breathing. Repeat four to five times for each side. You should not try to increase the difficulty by increasing the duration of the exercise. Instead, increase the number of repetitions as necessary.