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7 office exercises for a healthy spine
Back pain in women is much more common than in men. There is only one recipe for getting rid of pain – to move as much as possible. But what if you spend all day in the office? Healthy Food Near Me will show you how to help yourself in this case.
Even if you personally do not belong to a risk group – do not engage in hard physical labor, your work is not associated with vibrations, does not require constant repetition of the same movements (such as work on an assembly line) or a long stay in a motionless position, you are all our exercises will come in handy. If only because a woman with a royal posture burns 10% more calories per day than the one who constantly slouches.
The beauty of the exercises recommended by Tatyana Kosulnikova – master trainer of group programs of the IKS-FIT network of fitness clubs, master of sports in rhythmic gymnastics, is that they can be performed literally without leaving the workplace! To check whether this is really so, we asked our correspondent, Anastasia Marina, to test the complex right in the office. After the photo session, during which all the exercises were performed, Nastya noticed that the tension in her back that had accumulated during the day was gone, and she felt a surge of strength!
1. Head tilt
For what: good for the cervical spine.
Sit up straight. The back is tightly pressed against the back of the chair if the back of the chair is straight. If your office chair has the back reclined, then sit in the chair deeper, but keep your back straight without reclining. Look in front of you (photo 1). As you exhale, slowly and smoothly lower your chin to your chest, fix your head for 2-3 seconds (photo 2). Raise your head, returning to the starting position. Tilt your head back very slowly, stretch your chin up, there should be no pain (photo 3). Do it 5-7 times. Then tilt your head to the side and with your hand bring your ear to your shoulder (photo 4). Repeat on the other side. Do it 5-7 times.
2. Lock by hand
For what: we work on the shoulder joints and open the thoracic spine.
Place your hands behind your back (one on top, the other on the bottom), interlock them with your fingers and hold for 10 seconds. Then change hands and repeat again. If you can’t get your hands together, use a strap or rope.
3. Stand against the wall
For what: improve your posture and strengthen your back.
Take a stable position leaning against the wall. Legs are straight, extended. The outer sides of the feet are parallel to each other. The back from the shoulders to the coccyx is pressed close to the wall. There is no spinal deflection. The head is leaning against the wall. The shoulders are lowered. We stretch the top of the head up, stretching the body. Hands hang freely, fingers are relaxed. We hold the position for 1 minute.
4. Roll Down. “Curling up, going down”
For what: stretching the spine.
Starting position as in the previous exercise. Legs are straight, extended. The outer sides of the feet are parallel to each other. The back from the shoulders to the coccyx is pressed close to the wall. There is no spinal deflection. The head is leaning against the wall. The shoulders are lowered. Hands hang freely, fingers are relaxed. Slowly curl down (bend over, vertebra by vertebra, rounding your back). Then slowly unwind (straighten), returning to the starting position. Do it 3-5 times.
5. Forward bends
For what: we train the muscles of the back.
Equipment: any heavy object (book, water bottle). Starting position: standing, book in hands, legs slightly bent at the knees. Lean forward with a straight back and straighten. Repeat 12-15 times.
6. Twisting
For what: we act on the thoracic spine.
Sit in a chair sideways to the back. Feet together, knees together. Turn your chest to the back of the chair and grasp it with your hands. Using your arms as leverage, twist like a corkscrew and stretch upward. Then switch sides. Perform for 30 seconds on each side.
7. Pose of intense traction
For what: train the muscles of the back.
Stand in front of a table, feet shoulder-width apart, feet parallel to each other. Bend over and place your palms on the table. Try to find a position where your legs are perpendicular to the floor and your torso and arms are parallel. Keep your back straight, making sure that no part of your back falls or sticks out. Perform for 1 minute.