The life of a modern person for 80% consists of sitting at a computer. Naturally, this negatively affects the health of the back. What back exercises you can do without getting up from your chair – read in our material.
A healthy back is, without exaggeration, the health of the whole organism. And in order to keep your back healthy until old age, you need to do it. If you do not have the opportunity to devote additional time to this issue, do a simple complex for the back every day, sitting right on a chair.
Back exercise: backbend
This exercise will take you a couple of minutes of time, but it will unload the thoracic region. In principle, it can be done not in a set of exercises, but separately, as soon as you feel the tension in this zone.
To perform the exercise, press your back firmly against the chair and cross your arms behind your head. At the exit, arch your back as much as possible so that the chest “leaves” in front. Hold the position for 20 seconds and return to the starting position.
Back Exercise: Shoulder Raise
This exercise will instantly alleviate all the unpleasant sensations in the neck area, and will also help maintain perfect posture. To do this, sit on the edge of a chair. The back should be straight. At the exit, raise your shoulders as high as possible, then lower them to their original position.
The exercise must be performed 20 times.
Back Exercise: Shoulder Roll
To work out the shoulder girdle, put your hands on your shoulders, and in a very slow rhythm, rotate your arms back. It is necessary to perform 30 rotations back. Then, repeat the same, only performing forward rotations.
This exercise relieves discomfort in the upper back, which happens very often during constant work at the computer.
Back exercise: crunches
Twisting helps to relax the muscles in virtually the entire back. It is very important to perform this exercise as carefully as possible so as not to cause any discomfort. To perform the exercise, sit on the edge of a chair with your hands behind your head. At the exit, turn as much as possible to the right, hold the reached position for a few seconds. Then, repeat the same, doing the exercise on the left side.
This exercise relieves discomfort in the upper back, which happens very often during constant work at the computer.
Back exercise: crunches
Twisting helps to relax the muscles in virtually the entire back. It is very important to perform this exercise as carefully as possible so as not to cause any discomfort. To perform the exercise, sit on the edge of a chair with your hands behind your head. At the exit, turn as much as possible to the right, hold the reached position for a few seconds. Then, repeat the same, doing the exercise on the left side.
This exercise relieves discomfort in the upper back, which happens very often during constant work at the computer.
Back exercise: crunches
Twisting helps to relax the muscles in virtually the entire back. It is very important to perform this exercise as carefully as possible so as not to cause any discomfort. To perform the exercise, sit on the edge of a chair with your hands behind your head. At the exit, turn as much as possible to the right, hold the reached position for a few seconds. Then, repeat the same, doing the exercise on the left side.
Perform the exercise 20 times in each direction.
Important: remember, for back health, you need to take breaks from working at the computer. It is optimal to walk for 10 minutes every 2 hours.
