HEALTH YOURSELF

HOW TO STOP THE ‘SOFA SLOUCH’

We invest in gadgets, stock up on supplements and sign up to gym classes to improve our health and wellbeing, but what if we told you the most powerful tool you have is actually free? In our new weekly column, JANINE THOMAS explains how using your body, mind and breath can help you sail through life – and it won’t cost you a cent. Each week she takes a different, often challenging scenario and show you how to make the best of it using the simplest techniques.

WE ALL need to relax and unwind of an evening or weekend. Perhaps you are a Netflix addict or social media fan, or you might love good book. Downtime is precious, but all of these pastimes have one thing in common: they involve sitting, usually on a squishy sofa or chair. This comes after we spend the day driving, working at desks, eating — yes, sitting, sitting, sitting, for an average of 12 hours a day — which can have a hugely detrimental effect on our health.

According to the World Health Organisation, physical inactivity is the fourth leading risk factor for global mortality, causing 3.2 million deaths globally a year.

‘Sitting disease’ also affects our posture. We start to slouch — shoulders rounding, hip flexors shortening, spine curving — which can cause back pain, neck pain and even headaches or digestive issues. There is also an intrinsic link between posture and mood — standing tall with your shoulders back is good for your self-esteem.

Shaking up your routine with some exercise would be start. But I get it, sometimes an episode of The Crown is what you need after a long day. There is, however, a way to combat the effects of all this sitting and still get your screentime. Next time you’re watching TV, peel yourself off your squashy sofa and move onto the floor.

It sounds easy enough, but many of you will find it challenging. Try sitting on a cushion with your legs crossed. Lengthen your spine and relax the shoulders. If you need more support, pop cushions under the knees. Feel as if you are grounded on your sitting bones, the spine long, crown of the head moving towards the ceiling.

Alternatively, try kneeling, as above, using cushions to make this more comfortable. Both positions will not only improve posture, but stretch hips, thighs, knees, ankles and feet, improve circulation, aid digestion and raise energy levels.

Maybe do this for an ad break or just five minutes and gradually build up the time you spend here. I guarantee aches and pains will start to creep in if you’re used to sitting on chairs all the time.

The exercises above are the next simple step towards beating the ‘sofa slouch’. Do them kneeling or sitting cross-legged. If you really can’t get down to the ground, try them on a chair (leaving out No 4).

1. Connect to the gentle inhale and exhale of your breath. Interlock your fingers, lift the arms overhead and turn palms to sky. Keep the shoulders relaxed. As your hands lift higher, push down through your sitting bones. Stay for five breaths.

2. Interlock your fingers and bring your arms out in front of the body. Push forward with the hands, drop chin towards chest and feel a deep stretch between the shoulderblades. Stay for five breaths.

3. Interlock your hands behind you. Lift them up and away from your body keeping the arms straight. Keep looking forward to avoid neck strain. Stay for five breaths.

4. Place your hands on the ground behind you, fingertips pointing towards the body. Lean into your hands and lift the chest. Stay for five breaths.

5. Twist to your right, using the fingertips on the ground like pivots to deepen the pose. Turn to look over your shoulder to complete the twist of the spine. Stay for five breaths and repeat on the other side.

See. You CAN get your television fix and improve your health at the same time...

If you have a question email janine@ thisisyoga.ie. Follow This Is Yoga on Facebook and Instagram; thisisyoga.ie