Our tired back is not very grateful to us for a sedentary lifestyle. We all can have unpleasant sensations, pains, muscle clamps and the posture deteriorates every day. If you want to have a massage and you want relaxation and vivacity, try these effective stretching exercises, which can be done right in the office chair.
These exercises will not only relieve you from back pain, but also help reduce the likelihood of injury, and they can be performed by a person of any age and with any physical level. After all, exercises on the chair are similar to the adaptation of classical stretching exercises.
It is worth noting that if you really want to solve problems with your back, then you should definitely consult a doctor who will make a set of exercises specifically for your case. Exercises given below are not a universal treatment. Use them as a daily charge for prevention back problems:
#1. Butterfly wings. Effects: cervical vertebrae, restoration of the correct position of the spine and blood flow. Starting position: sitting on the edge of the chair, the back is straightened. The legs are shoulder-width apart, the feet are completely on the floor. In this exercise, several stretching exercises (snake, boat) are adapted. Bent at the elbows, hands are thrown over the head, fingers are clasped at the back of the head, we dilute elbows as wide as possible. On inhaling, open hands and stretch the chest forward. On exhalation return to the starting position and arch the back, as if dragging the chest backwards. Feel how muscles stretch, but do not allow pain, sensations should only be pleasant. Repeat five times.
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#2. Cat's back. Effects: elimination of pain in the lower back, restoration of the natural position of the lumbar vertebrae. Starting position: sitting, straight back, hands on knees. Take a breath, stretch forward the chest, trying to maximally reduce the shoulder blades and straighten the shoulders. The top of the head stretches upwards. On exhalation round the back, maximally stretching the shoulders forward. The top of the head reaches for the knees. Repeat eight times.
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#3. Rope. Effects: getting rid of lumbar pain, help in the work of the stomach and intestines. The starting position: sitting, the back is flat, the feet are on to the floor. Take a breath, and on exhalation turn the shoulders one way, trying to keep the torso motionless. Hold the hands to the back of the chair and do not stoop. Stay in this position for about 30 seconds to make 5 deep breaths. Change the position. Repeat three times to each side.
#4. Ballet dancer. Effects: improves blood circulation after a long sitting position, stretching the lateral muscles and muscles of the chest. Starting position: sitting, the back is straight. Using one hand, take the back of the seat of the chair, relax the shoulders so that they sink down. Lift the other hand up and begin to lean sideways, feeling how muscles are stretched. Make sure that the body does not deviate forward or backward. Repeat ten times to each side.
#5. Bird. Effects: removal of foot fatigue, stretching the muscles of the hips and lower back. Starting position: sitting, the back is straight. The ankle of one leg lies on the upper part of the foot, but closer to the knee. Pull the body forward, feeling how chest opens, and trying to reach the hips with the belly. Strictly watch the back to be straight. Stay in this position for about 30 seconds to make 5 quiet breaths. Change the legs. Repeat two-three times for each leg.
There is also a great bonus exercise for stretching the lower part of the back. This exercise is unlikely to be done in an office environment, because its starting position is to lie on the back. However, it is worth remembering and trying to do at home. It is loved by Pilates coaches, because the exercise perfectly stretches and relaxes the lower back and gluteal muscles. This is one of the effective positions of the body to reduce back pain. This stretching is the perfect completion of any workout. You can do it before bedtime for pleasant relaxing sensations.
Starting position: lying on the back. Pull both knees to the chest. The left knee is clasped and pressed to the breast using the arm as close as possible. Only after this, straighten and lower the right straight leg. Stay in this position for 30 seconds. Again pull your knees to your chest and change your legs. It is important: do not lower the straight leg, while the other is not pressed to the chest. The sequence affects the quality of the stretch.
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