Stretch your body to improve posture
Many of us spend much of our day sitting, and often when we go home we keep putting aside physical exercise and instead spend a night in front of the television or computer. As a consequence, we get used to the ” advantage ” of stooping in our chairs. Even if we start by sitting upright, over time our muscles become fatigued, and they automatically fall behind, causing the bones to bear the brunt of the weight instead of our muscles.
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Over time, our poor sitting posture becomes our regular posture, and can cause us a series of problems such as: pain in the shoulders, neck, lower back, twitching, knees and can even cause headaches.The following exercises aim to train the muscles responsible for supporting the spine, which will help us to maintain the proper position when sitting.
1. Stretch your back with the warrior’s posture
The “Warrior” posture is an exercise to strengthen your muscles and stretch your arms significantly. Both areas are important to reduce stress on your spine.
To practice this exercise, start standing with your legs together and stretched and arms stretched up. One step forward with the right leg until the knee is at a 90 ° angle, your feet firmly on the ground. Next, stretch your left leg back. Hold this position for 5-10 seconds, and then step back. Do it again with the other leg.
2. Breast stretch
This exercise simulates push-ups but while standing. It is designed to stretch the chest muscles and relieve pain from the spinal cord.
Stand in an open door, place your hands at shoulder height outside the door frame. Bend your elbows and lean forward on your toes while keeping your chest straight, and then push forward, stretching your elbows. Repeat this same action 5-10 times. The more you do it, the more you will notice how easy it is to bend the elbows and return to the starting position. Your goal will be to be able to do 10-25 repetitions with ease.
3. Strengthen your buttocks
The pains in the hips and lower back are often the result of a weakness in the gluteal muscles, which are having problems when it comes to supporting the weight of your spine. When our sitting position is incorrect, we put pressure on our buttocks, which weakens them even more. But if you practice this exercise regularly, you can greatly relieve the pain caused by the inactivity of the gluteus muscles and prevent new pain.
To do this exercise, lay your back on a mat, with your knees bent at a 45 ° angle, and your legs close together. Now push the buttocks up, until your knees are bent at a 90 ° angle. Keep your chest down, squeeze your buttocks while you focus on pushing your legs to the floor. Hold this position for a few seconds and relax.
If this exercise seems very easy, try lifting one leg while pushing your buttocks.
4. Shoulder presses
In addition to regular push-ups, you can perform this variation to train and strengthen your shoulders, which will provide you with better support for extended periods of time when you need to be seated.
Start with the normal position when you do push-ups, with your body resting on your straightened arms, palms down, back straight and legs stretched back. Then, instead of bending your elbows, keep your arms straight and allow your shoulders to move (as seen in the animation above). Repeat this exercise until you can do it easily (3 sets of 10 repetitions).
5. Stretch the trapeze
This simple exercise will improve your flexibility in the region of the shoulders, which connect with the spine. This will help your neck to be more agile to prevent future pain.
Start standing or sitting in a chair without a backrest. Keep your back straight, your arms loose to the sides of your body and your legs straight and touching the ground. With one hand, touch the opposite side of the head, pulling it towards the shoulder. Avoid exercising much force to avoid injuries in the region. Remember that your hand is there to help you perform a deeper stretch on the neck. Keep your head in this position for 30 seconds, let go and repeat for the other side. Perform this stretch twice on each side.