Most people who work at the office at the computer are familiar with the excruciating back pain that occurs due to of sedentary work. Many caring companies create special zones for comfortable rest of their employees. But if you don't already work in such a place, or the bosses are only thinking about creating such a place , you should take care of yourself.
I have compiled a selection of 1-minute exercises that will help you strengthen your back muscles and at the same time get rid of pain in the future , no matter where you are.
Place of training - any flat , hard surface: floor , table.
Training time - 1 minute for 1 exercise.
Start training - in the morning , afternoon , evening.
Regularity - every day.
1. Strengthening and stretching of the spine
What it affects: abdominal and back muscles. Strengthening and stretching of the spine.
Correct execution: light sipping in the lower back.
Method 1
What to do: Gradually tilt both knees to the side , and turn your head in the opposite direction. The shoulders remain motionless and pressed to the floor. Freeze in this position for 10 seconds , then do the same on the other side.
Repetitions: 4 times.
Method 2
What to do: from the starting position, stretch the right leg , and bend the left at the knee. “Hook” the foot on the knee of the straight leg. Tilt the bent knee outward , and turn the head to the other side , the shoulders remain motionless.
Repetitions: 20 times.
Method 3
What to do: slowly bend your knees in turn, first in one direction , then in the other direction and at the same time turn your head in the opposite direction.
Repetitions: 10 tilts without stopping.