Sedentary, sedentary lifestyle causes problems with back, neck, spine, posture. If you sit throughout the working day, most likely, you have problems with your back. Even if you have a very good chair – it will not save you from pain and discomfort. Here we need more effective methods.
Especially for you we have selected a few systems that will help bring your back to tone, straighten and correct posture, to improve health. Some of them you can perform directly in the workplace even without getting up from his chair, or in standing, the rest can do at home, lying down on a special Mat. Hope you will be able to choose something of the following for yourself.
Exercises for your back and posture
During exercise, listen to yourself. If you have any pain, severe discomfort, the exercise should stop, and of course, it is desirable to go to a good doctor for a consultation.
Align your posture, remove back pain:
With the help of exercise and temperance, most people can do without medicine.
Try to do 8-10 repetitions and 2-3 sets for each exercise. If this load seem big, especially at the initial stage, reduce it to a comfortable value.
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1. Stretch hamstrings
Put one foot on a low stool or stand (you can use any object whose height is no higher than 15 cm). The emphasis is on the heel, the toe a little pull on yourself.
Start to slowly lean towards the straight leg until until you feel tension in the back of the thigh. Hold this position for 15-30 seconds, then change legs.
During a slope, you must ensure that the leg that you bend over, was direct, it was not sagging in the waist and shoulders were not stooped. Make repeated 3 times on each leg.
If you allow stretching, the exercise can be performed without the stand. Try to reach out to the toe of the straight leg, hold hands on the sock.
2. Exercise “the Cat and camel”
Get down on all fours so that your palms are directly under your shoulders. Completely relax your back and stomach, let him even a little “slack”. Hold this position for 5 seconds. Then vignete back up and again hold for 5 seconds. Perform 10 repetitions.
3. Exercise “Crossroads”
Its main essence is simultaneously lifting opposite arms and legs. In addition, it teaches to keep balance, it also stretches the lower back.
Get on all fours, the emphasis on straightened arms, palms are directly under the shoulders. The abdominal muscles and back muscles tense. Stretch your left hand and simultaneously raise your right leg.
Try to keep arm and leg were on the same level. Hold this position for 5 seconds, return to starting position. Then repeat with the opposite arm and leg. Perform 10 repetitions of the exercise on each side.
4. The rise of the pelvis
Lie on your back, bend your knees. Press the lower back to the floor and tighten your abdominal muscles.
Hold this position for 5 seconds and relax.
Perform 3 sets of 10 times. After this exercise the next day can hurt your muscles.
5. Partial lifting of the
Lie on your back, bend your knees about 90 degrees. Hands pull along the body, tuck your chin to your chest and start to climb up and go up until your shoulders come off the floor.
Then don’t need to climb. Hold this position for 3 seconds and relax. Hands should be level with the body. It’s like you’re reaching with your palms to your feet. Perform 3 sets of 10 repetitions. During the exercise do not hold your breath.
6. Stretching the gluteal muscles
Lying on your back, put your right leg over your left so that the ankle was lying on his knee. Put your hands behind the knee of the left leg and gently pull it towards your chest.
You will feel the tension in the gluteal muscles, and also, perhaps, in the outside of the thigh. Hold this position for 15-30 seconds and return to starting position. Perform 3 sets on each leg.
How close to the chest you can pull up a leg, depends on your stretch marks. So, if you have not played sports, it is better to perform it carefully and not overdo it.
7. Exercise for stretching the back
Lie on the floor stomach down and relax for 5 minutes. If at rest, will feel back pain, then its implementation should be abandoned. If there is no pain, you can begin to implement.
In itself, the exercise resembles the pose of a Cobra and a lion. Not bending very much, lift the upper body on the hands, bent at the elbows. The forearm can stay on the floor. Hold this position for 5 minutes. Then again, just lie down and relax for a moment.
The second time climb a little higher, severing the elbows from the floor, and again descend. Perform 4 sets of 10 climbs. Between sets rest lying on my stomach for 2 minutes. During the execution of the exercises ensure that the hip was pinned to the floor.
8. Side plank
Lie on the floor so that the shoulders, legs and hips were on the same line. Lift your body, leaning on the elbow. It should be clearly under the shoulder. Lift the hips off the floor and try to hold balance in this position for 15 seconds. Then return to the starting position.
Repeat the same thing, turned over on the other side. Try to gradually increase the time, bringing it to 1 minute. If you perform the exercise with straight legs is difficult, bend your knees. The angle between the hips and bent knees should be approximately 45 degrees. Make sure that the body and the pelvis remains in line with the hips and legs.
9. Stretching the upper part of the chest muscles
All you need to do is get up from the chair, walk up to the doorway, put one hand just above his head in the door jamb, and begin to bend forward until until you feel the tension of the muscles in the front of your shoulders.
Hold this position for a few seconds and return to starting position.
- Stretching the muscles of the chest and front of the shoulder, do not use too much force.
- Breathe normally, without holding the breath.
- Keep the front shoulders, chest and lower blades.
- The angle of the arm is bent at the elbow needs to be more direct about 10 degrees.
10. The traction on the chair back
It can be done without even getting up from his chair. However the chair should be without high of the back, otherwise make it fail. Just put your hands behind your head and interlock your palms to the castle.
Start to take your elbows back, bending in the upper back, and look at the ceiling. Repeat the exercise 10 times. It is recommended to perform several times a day.
Many do it intuitively in the process of prolonged sedentary work having your hands behind your head and stretch out sweet in the end escapev hands and spreading his arms out to the sides.
11. Lifts hands into the wall
Become back to the wall, arms out to the sides so that your elbows and wrists touching the wall.
Start slowly raise the arms up and to the side as high as you can, and slowly lowered them.
Most importantly, making sure the elbows and wrists are pulled from the wall. It is recommended to perform 2-3 sets of 10 repetitions.
If during exercise you feel any pain or discomfort in the upper back, stop and go to the next.
12. The mixing blades
This simple mixing blades, which can be performed in both standing and sitting. Hands should be lowered and relaxed. Keep blades, hold them in this position for 5 seconds, and relax again.
13. The Exercise Called “Plane”
Helps to get rid of the discomfort in the back, but also strengthens the back. Lie on the floor stomach down, put it under the chest with a small pillow (a folded towel) and spread arms to the sides, elbows straight, and brush clenched in a fist with the set to the top with your thumbs.
Slowly begin to lift your arms up, squeezing shoulder blades together and slowly lower them down. In this case, you have to hold the head so it was one straight together with the whole body.
Don’t raise the chin and is not limited by his forehead to the floor. When performing this exercise, it will not be much difficulty for you, you can take up light-weight.
Please note, you must work the back muscles, not hands! This means that the tension should be felt only between your shoulder blades. Wrists, elbows and shoulders should be level.
14. Bending down from a seated position
In this case, our goal is stretching the muscles of the upper back. Sit on the floor, legs straight.
Put your hands in the middle part of the feet, tilt his head and neck down towards the belly button.
The math in this position to 15 and return to starting position.
15. Exercise “Rowing back”
To run it you will need the expander, or any other elastic rope.
Fasten the expander to an immovable object (e.g. the handle of a closed door), sit in a chair and pick up the free ends of the expander.
Keep your forearms vertically in front of him.
Elbows should be level with the shoulders, the angle between the shoulders and the forearms should be ~90 degrees.
Pull the ends of the expander, spreading his arms and clenching the muscles between the shoulder blades. Return to starting position.
16. The knees
Lie on the floor and bend your knees, moving the feet to the pelvis. Take the left knee down and to the side as if trying to put it on the floor. Return leg to original position. Repeat this 3 times out of 8 and switch to right leg.
During this exercise you should feel stretches the inner thighs and the gluteus muscles. This will remove the tension from the muscles in the lower back.
17. “One-legged frog”
Lie on your back, knees bent, feet fully resting on the floor. Pull one knee to your chest and describe its semicircle, returning to the starting position. Perform three sets of 8 and do the same with the other leg.
This exercise also stretches the outer thighs, and removes tension from the joints of the legs and lower part possano
Sit up straight, legs connect the feet and pull them closer to the pelvis, knees spread to the sides. Grasp the foot with your fingers, press the chin to the chest and reach forehead toward feet. Linger. In this position you have a rounded back and you should feel the stretch in the lower part of the spine.
19. Longitudinal fold
Sit up straight, legs straight, knees locked. If you have the opportunity, join hands for feet and gently drag the forehead to the knees. The knees should be straightened, the back surface of the hips relaxed. The tilt is due to the work of the hip joints and not the feet.
This simple set of exercises to force each of us, isn’t it? Let’s take care of your posture, do not delay classes the next day, then tomorrow we will be able to enjoy the fruits of their efforts!
Simple exercises for back and posture
1. Tuck your chin to your chest and pinch shoulder blades together, hold for 1-2 minutes in this position. Such a stance will help to relieve tension and stretch the cervical spine.
2. Straighten your back, straighten your shoulders, relax your hands and slightly removed from the torso, stretch the top to the ceiling without lifting your chin. So you’re stretching the cervical spine.
3. Stand up straight, place your feet shoulder-width apart and make rotational movement to direct the hands, as when swimming the crawl. This exercise is a great way to develop shoulder muscles that maintain the correct neck position.
4. Stand in starting position: back straight, shoulders back, feet shoulder width apart. Slowly, without sudden movements, bend forward and try to snuggle head to her knees, clasping their hands. Thow do you straighten the spine and stretch the back muscles.
5. To help stretch the spine and strengthen the muscles will come and exercise, familiar from childhood: the bridge and the cat. The first is performed from the supine position to using hands and feet to tear the torso off the floor and remain in this position for at least for a few seconds and do 3-4 repeat. “Kitty” is performed from a position on all fours, on his knees and straightened his hands, the girl flexes and bends back, do 5-6 repetitions.
6. Put a chair next to the mirror so that you can see your reflection on the side. Sit on a chair and pick up under her feet, sit on your heels, straighten your back (the position can be monitored in the mirror), put your hands on your knees. Freeze for 3-4 minutes. This exercise is great for strengthening back muscles and training muscle memory.published econet.ru.
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