Many people who work in an office in front of a computer know well the torment of back pain.
A list of one-minute exercises that will help to strengthen back muscles and avoid future pain. You can have a workout no matter where you are.
Doing these exercises in the morning and evening will strengthen your back and core muscles and relieve pain in your spine and lower back.
1. Stretch of a cat and cow
Get on all fours with your hands under your shoulders and your knees under your hips. Arch your back up, pressing your chin to your chest, then return to the starting position. Repeat 7 times.
2. Bridge stretch
Lie on a hard surface with your knees bent. Raise the pelvis, leaning on the shoulders and the back of the head, maintain this position for 10 seconds, then slowly lower yourself down. Repeat 7 times.
3. Back extension stretch
Turn onto your stomach and stretch your arms along your body with your palms up. Raise your shoulders and legs at the same time, stretch your arms back. Hold this position for 10 seconds, then relax and lower yourself to the floor. Repeat the exercise 7 times.
4. Stretching the muscles of the back
Lie on your back. Bend your left leg at the knee, pulling it with your hands to your chest. Freeze for 10 seconds, then repeat the same with the right leg. Then pull both legs to your chest and freeze for 10 seconds. Repeat 3 times.
5. Sitting stretch
Sit on a chair with a back, grab the back with both hands and slowly lean forward as low as possible. Then return to the starting position. Repeat 5 times. This exercise can be performed even in the office, it will be especially useful for those who lead a sedentary lifestyle.