4 exercises — assistance for the back when sitting work

Healthy back is the key to the health of the entire body and guarantee good health. Back problems — the scourge of the people of the twenty-first century. Sedentary work, availability, physical inactivity, poor diet: this all in one degree or another becomes a cause of diseases of the spine. In order to avoid them and enjoy free movement and lack of discomfort in the back, you need to exercise. And sedentary work, in addition to regular exercise, from time to time need to stretch my spine. What exercises can be done without leaving your workplace (either at home after work, if you're embarrassed colleagues), says the fitness Director elite trainer fitness club Body Art fintess Valery Ivashchenko.





In order to stretch your back during the working day, perform a number of simple exercises. This will help to remove the "clamps" and save you from discomfort in the back. The first exercise for the upper back (cervical and thoracic spine) is called "Simulated Diving". In order to carry it out be right, knees bent. Slightly lean forward in the lumbar, head stretched out, long neck. Put your hands out in front of him, on the inhale and on the exhale bend them at the elbows, bringing the blade, simulating swimming. Perform the exercise for one minute, then rest 30 seconds. Do 3 sets. This exercise is an excellent prevention of kyphosis (stooped back). In addition, it effectively strengthens the cervical. The second exercise, which also is the prevention of kyphosis and works with the thoracic spine, is called "Mixing blades". It can be done both while sitting and standing: how you want to be. Sit straight, pull the crown to the ceiling, drop your shoulders, open your straight arms to the sides. 3 deep breaths just behind the blade, almost bending at the back, expanding the chest, on the exhale stretch your arms forward, relaxing the back in the opposite direction, rounding on her. Perform the exercise for a minute, then 30 seconds rest. Do 3 sets. The third exercise was designed for the lumbar, sacral, and coccygeal division of the back. Its name is "Twisting "Saw"". This exercise is the prevention of compression load on the spine and lordosis. To perform sit down, well fix the pelvis so that he was immobile. The work in this exercise comes from the lower back. Pull the crown up, try to increase the distance between the vertebrae on the breath. Next, on the exhale with a straight spine do the twisting in the direction of the effect of "spin" (in both directions). Perform the exercise for a minute then rest for 30 seconds. Do 3 sets. In the last exercise is complete "Twisting standing". It perfectly relaxes the muscles and gives a feeling of relaxation.


Get on the floor, legs shoulder width hip joint. Try pulling the crown to the ceiling, parallel to the making entrance. The output drop back down, twisting vertebrae by vertebrae, knees bent at the same. On the inhale tense your press, pulling your navel to the loins, and making an exhalation, come back to starting position, straightening round the back. Daily performance of this simple complex will be able to support your back during or after the end of the day.opublikowano Author Valery Ivashchenko P. S. And remember, only by changing their consumption — together we change the world! ©

Source: hochu.ua/cat-health/fitness/article-60777-fitnes-trener-pokazyivaet-4-uprazhneniya-dlya-spinyi-kotoryie-podoydut-ofisnomu-planktonu/