5 Best Core Exercises for the Deskbound

Are the long hours of sitting in front of the computer giving you aches and pains? See this list for the best core exercises you can do...

5 Best Core Exercises for the Deskbound

Most days, we are deskbound, hunched over our laptops and typing furiously for extended number of hours. Our bodies are built for movement, but with lack of movement, we often experience a dull ache in our lower backs that do not go away no matter how many times we try to massage it.

One way to minimise this is to build a good core. A good core releases pressure on our lower backs, thus reducing or eradicating backaches.

Here are 5 quick yoga poses that you can use to activate the core - and it only takes a few minutes!

1. Triangle Pose

To execute the triangle pose correctly, depress the shoulders, scoop the tailbone in, engage the core, rotate the middle and upper back and open the chest fully. Hold the pose for 3 to 5 breaths and switch sides.

Note: Many times practitioners may reach for the toes and end up out of alignment once the inner hip moves back. When the body is aligned correctly, it is not uncommon to not be able to reach the toes.

2. Extended Hand to Leg Pose

To execute the extended hand to leg pose correctly, depress the shoulders, scoop the tailbone in, engage the core, and engage the standing leg fully all the way up to the glutes. Hold the pose for 3 to 5 breaths and switch sides.

Note: Whether the raised leg can be fully extended depends predominantly on the flexibility of the hamstrings but it is not important to straighten the leg.

3. Chaturanga

To execute chaturanga correctly, depress the shoulders, scoop the tailbone in, engage the core and squeeze the glutes. To start with try 3 sets of 3 to 5 reps.

Note: If the lower back sinks, the core cannot be engaged and it is better to place the knees on the mat in this instance.

4. Boat Pose

To execute the boat pose correctly, depress the shoulders, round the back slightly and scoop the tailbone in while raising the legs off the mat. Hold the pose for 3 to 5 breaths.

Note: Keep the knees bent and calves parallel to the mat should one be unable to straighten the legs due to tight hamstrings.

5. Purvottanasana

To execute purvottanasana correctly, depress the shoulders, scoop the tailbone in, engage the core and keep the hips lifted. Hold the pose for 3 to 5 breaths.

Note: Some may find it challenging to place the soles of the feet flat on the mat. In such a situation, keep the knee bent at 90 degrees instead of straight.

So, practise these core exercises regularly, it increases bone density and reduces backaches. A strong core also provides balance and stability which prevents falls and injuries. Remember, these exercises also help to burn calories, leaving you feeling and looking great!

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