Most people working in the office in front of the computer know very well what is back pain, neck and shoulders.
This pain is the result of a long-term sitting on a stool, most often in the wrong position.
The NDM team made sure to find short but effective exercises that will help you strengthen your back muscles and prevent pain, no matter where you are.
Place of exercise – each flat and hard surface: floor, table.
Duration – one minute for each exercise
Period – in the morning, during the day, at night
Treatment – every day
- Strengthening and stretching of the spine
The exercise affects the abdominal muscles and back. It strengthens and stretches its back, and each vertebra comes to its own place. If you do the exercise correctly, you will feel a little pressure in the lower back.
Lie on the back of the floor with curved legs in the knees, arms spread at right angles to the body. Slowly bend your knees to the side while turning your head on the opposite side. Shoulders remain immobile and pressed against the substrate. Stay in that position for 10 seconds, then repeat on the opposite side. Repeat four times.
Spread your right leg in the starting position, and bend your left leg in the knee. Hang the foot for the knee of the outstretched leg. Slide the bent knee into one, then on the other, and turn the head to the opposite, while your shoulders stand motionless. Repeat 20 times.
Slowly bend your knees in one, then on the other side, while your head turns against your knees. Repeat 10 times without interruption.
- Strengthening the thoracic part of the back
The exercise affects the abdominal muscles and the middle part of the back. If you do the exercise correctly, you will feel a little pressure in the lower back.
The “cat” position is when you are four feet on the floor, that is, you have four supporting points: palms and knees. Your coat is horizontally dusty with the floor, the neck follows the line on the back – breathe deeply and freely. Without changing the basic position, stretch your back in an arch and stay in that position for 15 to 30 seconds.
“Camel” – from the starting position bend to the floor, forming a bow in the opposite direction from the previous one. Stay in that position for 15-30 seconds. Repeat each position twice.
From the starting position “cat” pull your knee to the chest, trying to reach your forehead. Then stretch your leg so that it is parallel to the floor. Return to the starting position again. Repeat 10 times slowly.
3. Strengthening the lumbar section of the back.
The exercise affects the strengthening of the abdominal muscles. If they are weak, your stomach can become swollen and your back twisted. If you exercise correctly, you will feel a little tension in the stomach area.
The pelvis remains firmly attached to the floor. Breathe, then, as you exhale, lift the chest from the substrate. Repeat this 10 times slowly.
Lie in the starting position and inhale. Pull one knee towards the opposite elbow, while the other elbow stays on the floor.
Then straighten the bent knee, while at the same time pulling the other knee towards the opposite elbow. The exercise is reminiscent of cycling, only without circular movements.
Repeat 10 times at an easy pace. Healthy back and spine are a prerequisite for the overall health of the whole organism and its proper functioning. Keep your health and care for yourself!