08/09/2022
💥 3 STEPS TO PREVENT BACK PAIN FOR OFFICE WORKERS 💥
👩 💻Sitting constantly in front of the computer, sedentary makes office workers at risk of back pain. Here are 3 stretching moves suitable for practicing several times a day, right at work.
1. Stretch yourself stretched
This exercise helps to release stress at work. It is best to do it in a standing position.
- Stand up straight, raise your arms above your head, facing the ceiling. Take a deep breath and stretch as high as you can, don't bend your lower back and don't stretch your legs.
- Breathe in, exhale deeply, and with each inhalation, try to get a little higher.
- Hold the same position for 10 seconds.
2. Stretch each side
In a sitting position for a long time, the upper body tends to be immobile. Stretching each side regularly will help prevent pain.
- Standing, feet hip-width apart, extend left arm over head, right arm along body.
- Tilt your upper body to the right, keep your head, torso, and legs as aligned as possible and take advantage of the stretch by breathing deeply. Then switch sides.
3. Rocking in a chair
This rocking movement allows for an instant upper back relaxation, which is suitable when sitting at work and not having the right posture.
- Sit on a chair, bring your buttocks toward the edge of the chair, back straight, feet slightly apart, firmly fixed on the ground.
- As you inhale, clasp your hands behind your back, interlacing your fingers.
- As you exhale, bend your upper body towards your thighs while your arms follow
Hold the position for a few breaths and slowly return to a sitting position with your back straight.
- Do it 3 times in a row.
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