, ,

1-minute stretching exercises that will save you from back pain

Most people working in the office at the computer are familiar with the excruciating pain in the back caused by hours of sedentary work. Many caring companies create special areas for the comfortable relaxation of their employees. But if you are not already working in such a place or if your superiors are only thinking about creating such a place, you should take care of yourself on your own.

Bright Side made a selection of 1-minute exercises that will help you strengthen your back muscles and at the same time get rid of pain in the future, no matter where you are.

  • Place of training – any flat, hard surface: floor, table.
  • Training time – 1 minute for 1 exercise.
  • The training starts in the morning, afternoon, evening.
  • Regularity is every day.

1. Strengthening and stretching the spine

What affects: abdominal and back muscles. Strengthening and stretching the spine.

Correctness of execution: easy sipping in the lower back.

Method 1

What to do: gradually tilt both knees to the side, and turn your head in the opposite direction. The shoulders remain motionless and pressed to the floor. Freeze in this position for 10 seconds, then do the same in the other direction.

Repetitions: 4 times.

Method 2

What to do: from the starting position, stretch the right leg, and bend the left knee. Stop “hook” on the knee of a straight leg. Tilt your bent knee out, and turn your head to the other side, the shoulders remain motionless.

Repetitions: 20 times.

Method 3

What to do: slowly, in turn, tilt your knees first to one side, then to the other side and at the same time turn your head in the opposite direction.

Repetitions: 10 inclinations without stopping.

2. Strengthening the thoracic spine

What affects : the abdominal and middle back muscles.

Correctness of execution: easy sipping in the lower back.

Method 1

What to do: “cat” : breathing deeply and freely, without leaving the accepted position, bend your back with an arc and fix this position for 15 or 30 seconds. “Camel” : from the starting position, bend towards the floor, forming the same arc, but only in the opposite direction. Lock this position for 15 or 30 seconds.

Repetitions: 2 times.

Method 2

What to do: from the initial “cat’s back” position, pull one knee to the chest and try to reach it to the forehead, then straighten this leg, maintaining a position parallel to the floor. And again return to the starting position.

Repeats: 10 times at a slow pace.

3. Strengthening the lumbar spine

What affects: strengthening the abdominal muscles. If the abdominal are weak, the abdomen may protrude, and the spine can move forward.

Correctness of execution: slight tension in the abdominal area.

 

Method 1

What to do: press the pelvis to the floor, inhale, and while exhaling, lift the chest up.

Repeats: 10 times at a slow pace.

Method 2

What to do: being in the starting position, inhale, pull one knee to the opposite elbow, the other elbow remains lying on the floor. Then straighten the bent knee in weight, while at the same time pull the other knee to the opposite elbow. Exercise is similar to cycling, without circular movements.

Repeats: 10 times at a slow pace.

A healthy back and spine is the key to the health of your entire body and its full functioning. Use your health and take care!

Leave a Reply

Your email address will not be published. Required fields are marked *

Why are women who have not entered into a relationship so happy

8 easy ways to get rid of tooth decay and tooth holes naturally

8 easy ways to get rid of tooth decay and tooth holes naturally