In addition to back and neck pain, researchers have found many other problems that can be caused by poor posture. Vestibular disturbances, headaches, shortness of breath, and even heartburn can also be associated with a stooped back. This is why doctors recommend special exercises to help you avoid all these problems.
We at SUMclicks follow the recommendations of professionals, so we have found 8 simple but effective exercises that will help you correct bad posture. You can do them during your lunch break right at work. And at the very end you will find one useful piece of advice.
1. Swing arms to the sides
- Place your feet shoulder-width apart, lower your arms along your body, and straighten your back.
- Raise your arms, spread them apart to open your chest.
- Place your arms (one over the other) in front of you. Your right hand should go to the left and your left to the right, so that your elbows meet.
- You should feel the work of the shoulder blades.
2. Reduction of the shoulder blades in an inclination
- Stand with your feet shoulder-width apart, bend your knees slightly and bend forward. The back should remain straight.
- Look at the floor while keeping your head straight.
- Raise your arms to the sides and bend them at the elbows. Flatten your shoulder blades.
- Place your hands in front of your chest.
- Continue to bring your shoulder blades together as if you are flying for 45-60 seconds.
3. Squat with stretching
- Sit in a deep squat . Cross your arms in front of you and touch your feet with your right hand touching your left foot, left hand touching your right.
- Raise your right hand up, then lower. The head should follow the hand.
- Repeat for 45 seconds, then switch hands.
4. Stretching on the chair
- You can perform this exercise in a chair even while working at the computer.
- Place your hands behind your head and spread your elbows to the sides.
- Focus on stretching your upper spine.
- Lean back and stretch your back.
- Do this exercise every time you feel tired of sitting.
5. Exercise with an expander
- You can do this exercise with an expander or towel.
- Take the expander with a straight grip and hold it straight in front of you.
- Pull the expander out to the sides, creating tension.
- Raise your arms up and lower them behind your back.
- Do the exercise for 45 seconds.
6. Flexion of the spine in support on all fours
- Get on all fours. Place your forearms on a special cushion or pillow.
- Round your back and take a deep breath.
- Begin to exhale and bend your chest down towards the floor.
- You should feel tension in the middle of your back. If you feel that your lower back is tense, move your buttocks closer to your heels.
- Do 8-12 repetitions 2-3 times a day.
Bonus: help yourself maintain correct posture when you sit.
Correct posture is very important for your health. Doctors recommend working on it every day, even when we watch TV. To do this, you can use a simple technique: place a rolled towel over your shoulders and do not let it fall. To do this, you have to sit up straight.
How often do you feel back pain? What exercises do you do while working at your desk in the office?