A set of exercises for the back, which can be done directly in the workplace

This set of exercises will help you to keep your back healthy, and you can even do it at your desk. Now you definitely will not be excuse not to take care of your health.

We are constantly looking for an excuse that does not go in for sports. One of them is that we do not have time because of work. Now you will have one less excuse, because the complex, which we will now show, you can do even at your desk!

It includes 9 exercises that stretch the muscles, bring them into tone and avoid unpleasant back pain. Exercises involve every part of the back, starting and ending with the top loin. For this property, you can also add the same set of exercises for the neck, which can be found here.

shrug

This exercise involves the upper back. Sit up straight and put both feet on the floor. The arms should hang at your sides. Raise your shoulders to the ears, while holding the neck level. Pause for a moment and then lower the shoulders back. Repeat several times.

mixing blades

Sit up straight, feet on the floor, his hands stretched out along the trunk. Keep your shoulder blades together, without raising his shoulders. Hold for a second and pull your shoulders forward. This will stretch your shoulder belt in the opposite direction. Repeat a few times at a slow pace.

shoulder rotation

Sit up straight, feet on the floor. Place the brush on his shoulders. Make some rotations forward as if you are floating. Repeat a few times and do the same thing in reverse.

back twist

Sit on the edge of a chair exactly putting both feet on the floor. Your knees should be parallel to each other. Put your hands behind your head and imagine rotate the torso to the right and then left. Repeat several times.

lumbar subsidence

Sit flat on the edge of a chair with your feet on the floor and hands behind head. Arch your back and look up at the ceiling. Neck, shoulders and head should leave as much as possible back and mid back - forward. Repeat several times.

Bending forward while sitting

Sit up straight, put both feet on the floor. Keep your knees together and bend forward, putting them on the chest. Avoid rounding your back. You can help yourself a little, holding hands on the shin. Hold for as long as possible and return to this position in the original. Repeat several times.

Side bends

Sit on the edge of a chair and place both feet on the floor. Keep your knees parallel to each other. Place both hands behind your head and torso to the left. Return to starting position and tilt it to the right. Do not tilt the back forwards or backwards. Repeat several times.

Pose of the cat-cow (Mardzhariasana-bitilasana)

Sit on the edge of a chair and place both feet on the floor. Knees should not touch, put his hands on his knees. Pull the middle of the back forward, trying to help themselves pelvis and shoulders. Then chamfer the back and pull it back. Repeat several times at different rates.

Bending sideways

Sit flat on the edge of a chair. Put your hands on your knees. Fold back to the left side, then repeat the same on the right side. Do not help yourself the shoulders and hips. Repeat several times.

You can find a description of these exercises in the original on the site.