Skip to content

Easy Exercises

Description

The Egoscue Method provides simple, effective exercises that restore postural alignment, reduce pain, and enhance movement efficiency. These exercises are especially useful for desk workers, athletes, and anyone looking to improve their physical well-being.

Some individuals may benefit more from specific exercises based on their unique posture and movement patterns. Experimenting with different movements can help determine what works best for your body.

Exercises

1. Static Back

  • Purpose: Relieves tension in the lower back and promotes spinal alignment.
  • How to Perform:
  • Lie on your back with your legs elevated and bent at 90 degrees, resting on a chair or block.
  • Place your arms at your sides, palms up.
  • Relax in this position for 5–10 minutes while allowing your back to settle into the floor.

2. Sitting in Extension

  • Purpose: Restores proper alignment and establishes a foundation of stability for mental clarity and reduced fatigue.
  • How to Perform:
  • Sit upright in a chair with your feet flat on the ground.
  • Arch your lower back slightly and align your sit bones with the seat.
  • Maintain this position for 2–3 minutes to reset your posture.
  • Reference: The PF Athlete, 2013

3. Sitting Arm Circles

  • Purpose: Improves shoulder mobility, posture, and circulation, reducing stiffness from long periods of sitting.
  • How to Perform:
  • Sit upright with arms extended straight out to your sides.
  • Perform small, controlled circles forward for 15 seconds, then reverse the direction.
  • Complete 3 sets of forward and backward circles.
  • Reference: The PF Athlete, 2013

4. Sitting Isolated Hip Flexor Lifts

  • Purpose: Activates hip flexors, which tend to weaken due to prolonged sitting.
  • How to Perform:
  • Sit upright with feet flat on the floor.
  • Lift one leg just a few inches off the ground and hold for 3 seconds.
  • Lower the leg and repeat 10 times per side.
  • Reference: The PF Athlete, 2013

5. Sitting Chair Twist

  • Purpose: Improves spinal mobility and relieves tension in the torso and upper body.
  • How to Perform:
  • Sit upright and place your left hand on the outside of your right knee.
  • Twist gently to the right, looking over your shoulder.
  • Hold for 15 seconds, then switch sides.
  • Repeat 3 times per side.
  • Reference: The PF Athlete, 2013

6. Sitting Cats and Dogs

  • Purpose: Enhances spinal mobility and acts as a mini massage for the lower back.
  • How to Perform:
  • Sit upright and place hands on your knees.
  • Inhale, arching your back and lifting your chest (Cat).
  • Exhale, rounding your back and tucking your chin (Dog).
  • Perform 10 repetitions slowly.
  • Reference: The PF Athlete, 2013

7. Abductor Presses

  • Purpose: Strengthens outer thigh muscles and enhances hip stability.
  • How to Perform:
  • Lie on your back with knees bent and feet flat.
  • Place a belt or strap around your knees to provide resistance.
  • Press your knees outward against the belt, hold for 2 seconds, and release.
  • Perform 10–15 repetitions.

8. Static Back Diaphragmatic Breathing

  • Purpose: Encourages deep breathing to reduce stress and promote relaxation.
  • How to Perform:
  • Lie in Static Back position (legs elevated at 90 degrees).
  • Place one hand on your abdomen and one on your chest.
  • Inhale deeply through the nose, letting your abdomen rise.
  • Exhale slowly through the nose, allowing the abdomen to fall.
  • Continue this for 5–10 minutes.

For priming your body and mind before work, the following exercises are particularly effective:

✔ Sitting in Extension – Establishes a foundation for stability and mental clarity. ✔ Sitting Arm Circles – Increases circulation and gently energizes the upper body. ✔ Sitting Chair Twist – Relieves tension and promotes rejuvenation before tackling tasks.

Additional Resources

Books

  • Egoscue, P. & Gittines, R. (1998). Pain Free: A Revolutionary Method for Stopping Chronic Pain. Bantam Books. Summary: This book introduces the Egoscue Method, offering step-by-step exercises for eliminating chronic pain through postural alignment.
  • Egoscue, P. (1992). The Egoscue Method of Health Through Motion. HarperCollins. Summary: Focuses on restoring the body's ability to heal itself through movement, posture correction, and simple exercises.

Videos