What exercises for the back can be made directly at the workplace

What exercises for the back can be made directly at the workplace

The scourge of all office staff – permanent back problems. And even regular exercise doesn’t prevent from aching pain in my neck and shoulders and crunch of the joints. To alleviate this condition by using a small office of gymnastics. In our material!

The best solution for back pain is a lifestyle change. After all, the constant seat provokes increased load on the muscles and joints . And she, in turn, leads to back pain, headaches, blood pressure problems and other unpleasant conditions.

But it is unlikely we all have the opportunity to become free artists, in and out, finally, from their own offices. So remember and regularly perform simple office complex for the back of the 8 exercises . which can be done without leaving the chair, and without attracting the attention of colleagues.

Head tilts

The most common inclinations of school complex workout. Sit tight, relax your shoulders, both hands rest on the sides of the torso. Take slow tilts to the side, trying to reach the ear to the shoulder. And tilts back and forth, pull the chin forward and be careful not to pinch his neck. Repeat 10 times in each direction.

The rotation of the head

Starting position is the same. Relax your neck and slowly rolling motion, rotate the head clockwise and counterclockwise. You must feel like, when changing the head position, neck stretches. Repeat 10 times in each direction.

Rotation of the shoulders

Retaining the original body position, lift your shoulders and start to rotate them back and forth. To do the exercise slowly at each point you should feel the tension of muscles. Repeat 10 times in each direction.

Stretching the shoulders

Relax your shoulder joints will help simple stretching for the hands. In the initial position stretch straight right hand to your left side, extend your arm to the max, feel how stretched the shoulder. Similarly repeat with the left hand. Now lift your right arm up, bend it at the elbow behind his back and left hand press gently on the elbow. Repeat the exercise with the left hand. Do 5 times on each hand.

Stretching the hands

In the initial position, extend your arms back, make a castle and turn it in another direction. Stretch lock back and move your hands from side to side. Hold the position for 10 seconds. Repeat 5 times. This will stretch the tight muscles of the back.

Stretching the chest

Fold the hands at the back of your head and stretch up without removing his hands from my head and stretch your elbows out to the sides. Hold the position for 10 seconds. Repeat 5 times.

Stretching the lower back

In the initial position, keep your back straight, grasp both hands behind the knee and pull it up to the maximum, toward the chest. Hold for 10 seconds and release. Repeat the same with the other knee. Do 5 repetitions on each knee.

Stretching the spine

In the initial position, raise up your hands, make the lock, turn it the other way, and it is good to stretch yourself up. Feel the stretching of the spine, hold the position for 10 seconds. Repeat 5 times.

After the last exercise you need to stand up and walk a bit around the office, such as a cooler.

This complex is 5 minutes . but will allow for a couple of hours to ease the tension in your back and give you the courage to be productive. Try to repeat it regularly, as soon as you feel severe discomfort.

But if these exercises do not help, go to the restroom, and make a full bending and twisting torso. And remember the correct posture. it is the key to a healthy back!


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