How to stretch your back after a working day

According to researchers, the body of people leading a sedentary lifestyle ages earlier by 5-10 years. Sedentary work leads to impaired posture, weight gain, visual impairment and a number of other diseases. Rapid aging is the result of weak motor activity, the result of idleness! It is comforting that you can come to your senses in time and take the situation under control. We're going to tell you how!

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First of all, the spine suffers. In fact, more than 80% of office workers complain back pain. Doctors recognized that the lack of motor activity and sedentary work are the main causes of back problems.

Just as a fast and strong horse, locked for a long time in a stall, turns into a weak creature, so the spine, left without movement, quickly weakens and becomes “wooden”.



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The only way to keep your back strong and healthy is through regular relaxation and exercise. Those who do not have enough time for massage and prolonged relaxation will be helped. back-healthThings you can do without getting out of the office chair.

1. "Cat's Back"
   The effect: eliminates back pain, restores the position of the vertebrae.
   
   
   
   How to executeSit straight, put your hands on your knees. Inhale, pull the chest forward. Straighten your back and cut your shoulder blades. Exhale - round your back and stretch your crown to your knees, stretching your shoulders forward.
   Repeat: 8 times.
   
   
2. "Butterfly Wings"
   The effect: restores the correct position of the spine.
   
   
   
   How to executeSit on the edge of your chair. Keep your back straight and your feet against the floor. Clutch your hands behind your head, spread your elbows as wide as possible.
   
   On inhale, open your arms and reach forward with your chest. On exhalation, you need to return to the original position and bend. You need to feel your muscles, but not allow pain to occur.
   Repeat: 5 times.
   
   
3. "Rope"
   The effect: reduces pain in the lumbar region, improves the work of the stomach.
   
   
   
   How to executeSit on a chair with your feet pressed against the floor. Straighten your back, turn your shoulders to one side, continuing to make sure that the torso remains as still as possible. Hold for 30 seconds with 5 breathing cycles.
   Repeat: 3 times for each side.
   
   
4. Ballerina.
   The effect: accelerates blood after a long sitting position, stretches the lateral muscles and muscles of the chest.
   
   
   
   How to executeSit on a chair. Keep your back straight and your body still. Take one hand to the edge of the chair. Raise your second hand and lean to the side, feeling the muscles pulling.
   Repeat: 10 times for each side.
   
   
5. The Bird.
   The effect: relieves leg fatigue, stretches the muscles of the back and hips.
   
   
   
   How to executeSit on a chair with a straight, better high back. Put your right ankle on your left knee. Stretching forward with the whole body, trying to reach your stomach to the thigh. You have to feel how the chest opens. Hold this position for 30 seconds.
   Repeat: 8 times.
   
   

An excellent means of preventing back diseases, experts consider walking. The physiological norm of a person is 10 thousand steps a day. You can count the steps using a program that is easy to install on a mobile phone.

Another effective way to prevent diseases of the spine is swimming. But remember that the best result can be obtained while swimming on the back.

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