women complain of back pain more often than men.Perhaps this is due to the fact that the number of women employed in sedentary work, significantly higher than the male rate.However, this does not mean that the urgent need to change their place of work and mental work to replace the physical.Motor activity is useful to everyone, and so the office exercises for a healthy spine will fall more than ever.
full day, from morning till evening, leaves no strength to even after the household chores to take the time and physical strain.Familiar?Experts fitness center insist that there is no need to wait for the evening that you can, and most importantly you need to do during the day.
Office exercises for a healthy spine, primarily recommended for those who are on duty have to sit all day at a desk.Minor promenades "on the carpet" to the authorities and from office to office - are not considered.Naturally, the exercise will be useful to everyone who are watching their health and does not want to complain of back
Office exercises for a healthy spine
Many a reasonable question arises: how can we in the office, sometimes very small, cluttered office desk and shelves, and even manage to do physical exercises?Besides uniforms for dress code is hardly involves sports.
But nobody said that you have to jump from the sixth and during exercise to sweat for two.They are good because they are performed without leaving their desks.A set of exercises selected in such a way as to relieve the tension of the back, restore the function of "stiff" neck and increase efficiency.
Exercise №1 - head tilt
What are the benefits : restore the function of the cervical spine.
exercise is performed sitting on a chair.The back is flat and tight against the back of the chair.However, the chairs have not in every office, as preference is given to office chairs.If the backrest is not locked in the upright position and folded back, just sit straight and keep your back straight.Doing slowly exhale, lower your head down to the chin touched his chest.Hold this position for 2-3 seconds and inhale, return to starting position.Repeat 6-7 times.
Slowly tilt the head back, with chin pull up.If the exercise does not cause dizziness or pain, then repeat it 5-6 times.
Tilt your head to the left.Place your left hand on his head and a slight pressure to strengthen the slope of the shoulder.Feel the stretch the neck muscles.Change hand and side slope.Repeat on each side for 6-7 times.
Exercise №2 - Castle arms
What are the benefits : have an impact on the shoulder and thoracic spine revealed.
Exercise is performed standing up.Get both hands behind his back, but the one on top and one underneath.Interlace your fingers and they remain in that position for about 10 seconds.Dip your hands for 2-3 seconds and repeat the exercise, but with the capture of the other side.
Do not worry if you can not reach his hands behind his back to each other.You're an office worker with an analytical mind.Use a docking any suitable object - say a line.
Exercise №3 - The front wall
What are the benefits: improves posture and strengthens the back muscles.
Exercise is performed standing, leaning close to the wall or the side wall of the cabinet office.Straighten your back and do not slouch, the head should touch a vertical surface.Your posture can be described as "taut string".It's not about the hands that should be relaxed.Try to pull up the top of the head, not taking his feet off the floor.Fix the position for 20-30 seconds and relax.Repeat 6-7 times.
Exercise №4 - Twisting
What are the benefits: during exercise improves stretching the spine.
Take a starting position corresponding to the previous exercise.The head and back are firmly in contact with the vertical surface.Hands and arms are in a relaxed position.Starting from the head, slowly tilt your upper body forward, but not directly, but twisting the spine.Your back of the line, should become a slouch.Bending, let the body relax.Fix the position of a few seconds and slowly return to the starting position.Exercise rounding back again from 4 to 6 times.
Exercise №5 - leaned forward
What are the benefits: strengthens the back muscles.Take any
got under a hand a heavy object, such as a volume of correspondence with the debtors.Stand with your legs slightly bent at the knees.Leaving the back straight, tilt it forward.Fix for a few seconds and return to starting position.Repeat the exercise 10 times.
Exercise №6 - To help the vertebrae
What are the benefits : strengthens the back muscles, spinal traction occurs.
Stand some distance from the table, feet shoulder width apart.Without bending your legs and trying to keep your back straight, lean forward and pull your hands so that your fingers are held on the edge of the table.Fix the position for 30-40 seconds, during which the watch so that the back and arms remained straight.Take the starting position and repeat 5-6 times.
Exercise №7 - Twisting
What are the benefits: positive effect on the thoracic spine.
exercise is performed sitting on a chair, but sideways position.The knees hold together.Expand your upper body to the back of the chair and grasp her hands.If possible, twist the body as much as possible in one and the other side, and then change its position and sit on the other side of the chair.Each exercise is performed for 20-30 seconds.
Office exercises for a healthy spine boring to perform one, so ask your colleagues hold.