WORKING FROM HOME? USE THESE SIMPLE
STRETCHES TO AVOID NECK AND BACK PAIN
When
sitting and working for prolonged periods, it can cause all sorts of aches and
pains in the neck and back. To avoid unwanted pain, use these simple stretches
every few hours.
You don’t have to know how to do Yoga or be an expert at fitness
and exercising either! The objective is to focus the movements on targeted
areas to help loosen them up and reduce pain and discomfort, while also helping
to strengthen these areas.
Stretch Exercise #1: Check your surroundings.
Look
straight ahead and keep your head level. Next, slowly turn your head to the
right, pause for about 10 seconds, then back to the left, and pause for another
10 seconds. Do this about 15 times
 |
Stretch Exercise #2: Look to the sky
Look straight ahead and then lower your chin onto your chest, as
best as you can. Hold it in this position for about 10 seconds. Then, slowly
move your head so you are looking up. Hold your head for about 10 seconds while
looking up. Repeat this exercise 15 times.
Stretch Exercise #3: Rotate your shoulders.
Lower your shoulders and relax them. Then slowly rotate them in
a forward motion, paying careful attention to keep them lowered. Do this about
15 times. Now, reverse direction and rotate backward another 15 times.
Stretch Exercise #4: Reverse fingers interlink.
Put your arms behind your back and interlink your fingers
together. Keep your arms straight and slowly stretch your arms backward, hold
for about 10 seconds, then relax and repeat 15 times.
Stretch Exercise #5: Sit, twist, and rotate.
Sit sideways on a chair so the back is to your left with your
feet firmly on the ground. Place your right hand on your left knee. Using your
left hand, grab the far-left side of the char back and slowly rotate your lower
back while maintaining an upright posture.
Once you have twisted as far as you can, hold for 10 seconds.
Then slowly return to a forward-facing position. Repeat this 15 times. Then
turn around and repeat using your right hand on the chair back and your left
hand on your right knee.
These
exercises help loosen up the muscles and tendons in the neck and pack to
prevent aches and pains. If your aches are pains won’t go away with these
exercises, please feel free to contact 7208195869
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DeleteThese exercise helps me! Same of what my Physio in Spring Hill. You guys should try it also. It also wake you up from work. :D
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ReplyDeleteYour set of stretches and exercises for relieving neck and back pain from prolonged sitting is clear, accessible, and effective. Each exercise targets specific areas prone to tension, promoting flexibility and reducing discomfort. The instructions are easy to follow, making them suitable for anyone, regardless of fitness level or familiarity with exercise routines. By incorporating these stretches every few hours, individuals can proactively prevent and alleviate aches, improving overall comfort and well-being. This routine offers practical solutions for maintaining health during desk work or sedentary activities. Well done! Physiotherapy At Home In Dubai
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