Exercises for healthy back
Exercises for healthy back. In the event that you have the entire day sitting on an office seat, taking a gander at the screen, and your main type of movement – a stroll with a cup to the cooler, then, at that point, at night you can scarcely recollect how to keep your back straight and when she last didn’t numb.
The following are 9 activities, get familiar with these straightforward back works out. They can be performed at work at your work area, less time taking, however the outcome won’t take long. Indeed, even in distressing office time you can play out these activity and get loose.
1. Shrug
This is an activity for the upper back.
Sit upright, put the two feet on the floor. Allow your arms to hang freely at your sides. Pull your shoulders toward your ears. Simultaneously keep the neck straight, twist. Then rapidly lower the shoulders down. Rehash this exercise a few times at a fast speed.
2. Mixing blades
Sit up straight, put both feet on the floor, hands extend along the body. Holding the neck straight, pinch the blade. Do not lift the shoulders. Hold this position, then pull your shoulders forward. Repeat this exercise several times at a moderate pace.
3. The rotation of the shoulders
Sit up straight, put both feet on the floor. Put on your knees shoulder width apart. Put on the shoulders bent at the elbows and start a circular motion forward, both in freestyle. Repeat this exercise several times, and then change direction.
4. Twisting back
Sit on the edge of a chair, put both feet on the floor.Exercises for healthy back. Put on your knees shoulder width apart. Put bent at the elbows behind your head, elbows wide apart. They must be parallel to the floor. Twist your upper body to the left, then right. Repeat several times.
5. Lumbar back slope
Sit on the edge of a chair, put both feet on the floor.
Keep your back straight, knees – shoulder width apart. Put your hands on your knees. Arch your back and look at the ceiling. Lean back as low as possible. Your chin should look up. Repeat several times.
6. Bending forward
Sit up straight, put both feet on the floor. Somknite knees. Bend your knees bent. Try to avoid rounding your back. You can help yourself by holding your hands over the calf. Hold this position, then return to starting. Repeat 1-2 times.
7. Lateral tilt
Sit on the edge of a chair, put both feet on the floor. Put on your knees shoulder width apart. Place both hands behind your head itself. Bend your torso to the left and return to starting position. Then bend your torso to the right. Do not arch the back and leaning backward. Repeat several times.
8. Pose cat-cow
Sit on the edge of a chair, put both feet on the floor. Put on your knees shoulder width apart. Put your hands on your knees. Bend forward the mid-back, trying not to help themselves shoulders and pelvis. Return to the upright position, and then chamfer the spine and pull back ago. Repeat several times.
9. Bending to the side
Sit on the edge of a chair. Keep your back straight. Put your hands on your knees. Push the middle part of the back to the left, then right. Do not help myself shoulders or hips. Repeat several times.
