Sitting for long periods of time can take a toll on your posture and overall health. Using a saddle chair can help improve your posture, but it's important to also incorporate exercises to strengthen your muscles and maintain proper alignment. Here are some saddle chair exercises to try.

Pelvic Tilt Exercise.

The pelvic tilt exercise is a great way to strengthen your core and improve your posture while sitting on a saddle chair. Start by sitting up straight with your feet flat on the ground and your hands on your hips. Slowly tilt your pelvis forward, arching your lower back and pushing your hips forward. Hold for a few seconds, then tilt your pelvis back, rounding your lower back and tucking your hips under. Repeat this movement for 10-15 reps, focusing on engaging your core muscles and maintaining proper alignment.

Abdominal Bracing Exercise.

Another great exercise to improve your posture and strengthen your core while sitting on a saddle chair is the abdominal bracing exercise. Start by sitting up straight with your feet flat on the ground and your hands on your hips. Take a deep breath in, then exhale and draw your belly button in towards your spine, engaging your abdominal muscles. Hold for a few seconds, then release and repeat for 10-15 reps. This exercise will help you maintain proper alignment and support your lower back while sitting.

Shoulder Blade Squeeze Exercise.

The shoulder blade squeeze exercise is a great way to improve your posture and strengthen your upper back muscles. Start by sitting up straight with your feet flat on the ground and your hands resting on your thighs. Take a deep breath in, then exhale and squeeze your shoulder blades together, pulling them down towards your spine. Hold for a few seconds, then release and repeat for 10-15 reps. This exercise will help you maintain proper alignment and prevent slouching while sitting on a saddle chair.

Hip Flexor Stretch.

Sitting for long periods of time can cause tightness in the hip flexors, which can lead to poor posture and lower back pain. To combat this, try the hip flexor stretch. Start by kneeling on one knee with the other foot flat on the ground in front of you. Keep your back straight and gently push your hips forward until you feel a stretch in the front of your hip. Hold for 30 seconds, then switch sides and repeat. This exercise will help loosen up your hip flexors and improve your overall posture.

Cat-Cow Stretch.

The cat-cow stretch is a great exercise to improve posture and strengthen your core and back muscles. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (cow pose). Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees (cat pose). Repeat this movement for 10-15 repetitions, focusing on the movement of your spine and engaging your core muscles. This exercise can be done throughout the day to help alleviate tension and improve posture.