The spine is the first to suffer. Indeed, more than 80% of office workers complain of back pain . Doctors have recognized that it is the lack of physical activity and sedentary work that are the main causes of back problems.
Just as a frisky and strong horse, locked up in a stall for a long time, turns into a weak creature, so the spine, left without movement, quickly weakens and becomes “wooden”.
The only way to keep your back strong and healthy is regular relaxation and exercise. For those who do not have enough time for a massage and long-term relaxation, stretches for back health will help , which can be done without getting up from an office chair.
1. Cat’s Back
Benefit: Removes pain in the lower back, and restores the position of the vertebrae.
How to do it: sit up straight with your hands on your knees. Inhale – pull your chest forward. Straighten your back and bring your shoulder blades together. Breathe out – round your back and pull your top to your knees, pulling your shoulders forward.
Repetition: 8 times.
2. Butterfly Wings
Benefit: restores the correct position of the spine.
How to do it: Sit on the edge of a chair. Keep your back straight and your feet on the floor. Clasp your hands behind your head, with your elbows as wide apart as possible.
As you inhale, open your arms and stretch your chest forward. As you exhale, return to the starting position and flex. You should feel your muscles, but don’t let any pain occur.
Repetition: 5 times.
Benefit: reduces pain in the lumbar spine, improves stomach function.
How to do it: Sit on a chair with your feet pressed to the floor. Straighten your back, turning your shoulders to one side, continuing to make sure that your torso remains as still as possible. Hold for 30 seconds, doing 5 breathing cycles.
Repeat: 3 times for each side.
Benefit: accelerates blood flow after a long sitting position, stretches lateral muscles and pectoral muscles.
How to do it: Sit on a chair. Keep your back straight and your body still. Grab the edge of the chair with one hand. Lift the other arm and bend to the side, feeling the muscles pulling.
Repetition: 10 times for each side.
Benefit: Relieves leg fatigue, stretches back and thigh muscles.
How to do it: sit on a chair with a straight, preferably high back. Place the ankle of your right foot on the knee of your left foot. Stretch forward with your whole body, trying to reach your belly to your thigh. You should feel your chest opening up. Hold this position for 30 seconds.
Repetition: 8 times.