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We have already more than once published exercises that help stretch your cramped during sedentary work the muscles, and if not completely eliminate, or at least make it easier to back pain, neck and headaches.
What they really work, I was convinced of their own experience. This is especially true of headaches and pain in the upper back. And today I want to offer you another collection of simple exercises, some of which can be performed without leaving the office.
Perhaps some of these exercises are repeated, but it will be another good reminder. And if you for some reason ignored such positions before, now just the right moment to do your back.
First briefly about why there are pains in the back and than it is fraught. I think that most of our readers time passes while sitting at the computer. If you are sitting correctly, you have a bad chair set or selected desktop, back, neck, and hands begin to be felt after an hour of work (if not before). The reasons can also add extra weight, disregard of safety rules during weight lifting and sports injuries (mostly derived from the rush and did not comply with the rules). Congenital problems will not affect, since they must understand the doctor.
Below are 8 exercises which will help you get rid of unpleasant sensations in the upper back. To implement them do not need special equipment, and they will not take you much time. Just want to remind you that your health is much more expensive than any money.
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Exercise №1 (pectoralis stretch). All you need to do is get up from his chair, approached the doorway, stretch your hands on the wall just above the head and start to bend forward until, until you feel the tension of the muscles in the front of your shoulders. Hold this position for 15-30 seconds and then return to its original position. It is recommended that for 3 sets.
Exercise №2 (thoracic extension). It can be done without even getting up from a chair. Just rewound his hands behind his head and hook the palm of the castle. Begin to take your elbows back, caving in while in the upper back and look at the ceiling. Repeat the exercise 10 times. It is recommended to several times a day.
I think that many, and so it is done without even thinking, when folded in his desk chair, give birth to her hands behind her head and sweetly stretches, at the end unhook his hands and arms to the side.
Exercise №3 (arm slide on wall). Stand or sit with his back against the wall, arms out to the side so that your elbows and wrists touching the wall. Start slowly raise your hands up and to the side as high as you can, and slowly omit them. Most importantly, keep your elbows and wrists were fixed on the wall. In one approach, 10 repetitions. It is recommended to perform 3 sets.
Exercise №4 (scapular squeeze). This is a simple contraction of the blades, which can perform both standing and sitting. The main thing that hands quietly resting on the sides of your body. Keep the blade, hold them in this position for 5 seconds and then relax. In one approach, 10 repetitions. It is recommended to do this exercise for 3 sets.
Exercise №5 (mid-trap exercise). This exercise - one of my favorites, because it not only helps to get rid of unpleasant sensations in the back, but also strengthens the back well. To perform its drop to the floor belly down, put under a small chest cushion (folded towel) and your arms at the sides, elbows straightened and compressed into a fist with a brush to the exposed top of the large fingers. Slowly begin to raise your hands up, squeezing the shoulder blades together and also slowly lower them down. In this case, you have to keep your head so that it was one line together with the whole body. Come off the chin and does not rest his forehead on the floor. In one approach, 15 reps. It is recommended that for 3 sets. When doing this exercise will no longer be for you easily, you can pick up the lightweight division.
Another modification of this exercise, which helps a lot to me personally. Unfortunately, the illustrations for it, I have not found. You likewise have to lie on a hard surface and dissolve belly down arms at the sides. nothing litter is necessary under the breast. Hands should be slightly bent at the elbows. On the inhale you raise your upper body while allot slightly bent at the elbows back, straining with the muscles, which are located between the shoulder blades. On the exhale, return to the starting position. During execution of this exercise need to monitor the position of the head (do not turn up and not be omitted), and hands. You have to work the muscles of the back, and no hands! This means that the stress should be felt only between your shoulder blades. Wrists, elbows and shoulders should be level. Zadran elbows or hands, raised shoulders (and wrist when lying almost on the floor) should not be!
Exercise №6 (thoracic stretch). This exercise is a bit like a longitudinal crease, but while it is running is not necessary to lean forward as deeply as our goal - to get the muscles of the upper back. Sit on the floor, legs straight. Rest hands in the middle part of the leg, tilt your head and neck down toward the navel. Count in a position 15 and return to starting. Repeat 3 times.
Exercise №7 (quadruped arm / leg raise). This exercise is probably familiar to everyone. Get on all fours, tighten your abs and pull your belly a (deflections should not be in the lower back). In this position, begin to slowly raise your hand and the opposite leg (left hand - right foot, right hand - left foot). Hold this position for 5 seconds, return to starting position and repeat the same with the other hand and foot. Repeat 10 times on each side.
Tazhe want to emphasize that in addition to the inclusion in the work of the press, you have to watch (not much bullying and not lower) for the position of your head and make sure that so that the body does not deviate to the side, because during this exercise, you will be a great temptation to deviate slightly to the side, as it's easier to keep your balance.
Exercise №8 (rowing exercise). For its implementation you will need expander or any other elastic rope. Tie (or hook) around a stationary gripper and well fixed object (it may be closed door handle), sit in a chair and get into the hands of the free ends of the expander. Keep your forearms upright in front of him. The elbows should be located on the same level with the shoulders, the angle between the arms and forearms should be 90 degrees. Pull the ends of the expander arms to the side and squeezing the muscles between the shoulder blades. Return to the starting position. In one approach, 10 repetitions. It is recommended to do this exercise for 3 sets.
Half of these exercises can be done right in the office, and some of them (Exercise №2) not even getting up from a chair. Think about it, the next time you feel tired or tension in the back and shoulders, and then try to at least the first 4 exercises. I'm sure you will not regret.