One of the easiest medications for sitting all day is to get up. In addition you can also try these six stretching exercises. Although it is easy and fast they are a confirmed method in order to get a straight back and strengthen the muscles.
In the prevention of back pain associated with poor posture it is extremely important to maintain a natural curve in the lower back. It works as a shock absorber and helps to evenly distribute weight throughout the spine. Any distortion can lead to pain and the best way to deal with this is to try to adjust your posture lower back pain exercises .
1. Chin Tuck
Chin Tuck is a simple exercise that helps you improve your position by making the neck muscles stronger. It can be performed sitting or standing.
Tilt your shoulders and pull them lightly. Place two fingers on the chin, gently press and swing the head back. Hold for a few seconds and repeat. You can perform this exercise anywhere and anytime. The more you repeat this exercise, the better the effect.
2. Wall of the Angel
Press your back against the wall. Your feet should be four inches from the ground. Slightly bend your knees. Keep the buttocks, back and head pressed against the wall. Raise your arms, bent at the elbows, so that they form the letter “W”. Squeeze the shoulder blades and hold for a few seconds. Straighten your elbows and raise your hands further in the letter “Y”. Your shoulders should be free and avoid shaking their ears. Repeat this exercise 10 times and make 2-3 sets.
3. Doorway Stretching
This exercise is ideal for relaxing the muscles of the chest. Stand in the doorway. Take one hand and lift it so that it is parallel to the floor. Bend the elbow. Put your hand on the frame.
Gently bending, press the frame and hold it for 10 seconds. After some decrease in pressure, press again. This time your chest should go forward, past the frame. Hold for 10 seconds. Repeat the stretching several times for each hand.
4. Stretching on the Knees
This stretch is aimed at the hip flexor stretch. It starts with the fact that you sink to one of your knees. Then put the other foot on the floor in front of you. With both hands, put your hands on your hips push forward with your hips until you feel the stretching of your hips.
Make sure your chin is parallel to the floor. Perform a small contraction of the abdominal muscles and move your pelvis back. Hold the pose for half a minute. Switch the legs.
5. X-Move Stretching Exercises
Doing this exercise will strengthen your upper back muscles. This is primarily aimed at the most effective rhomboid stretch located between the shoulder blades.
This exercise requires the use of a resistance band. Start in the sitting position on the floor and stretch your legs. Form X with a resistance strips by placing it around your legs and take each end of it in the opposite direction. Hold the ends with arms outstretched and pull them to the hips, bending your elbows. Wait a second and release slowly. Repeat from 8 to 12 times. Make three sets.
6. V Move Stretching Exercises
According to the study of the Scandinavian Society of Clinical Physiology and Nuclear Medicine, you can improve your posture and dramatically reduce pain in the neck and shoulders, performing this exercise two minutes, five days a week.
It is performed in the standing position, using the resistance band. First place your legs so that they are located one after another and step on the resistance strip. Take the group by the ends and raise your hands up, while keeping them slightly sideways.
Keep your elbows slightly bent. Stop when you reach the height of the shoulders. Wait for a while and return to the starting position. It is extremely important to keep your back straight. Repeat the exercise five days a week for 2 minutes.