Article content
Whether we have a sedentary office job or run around during a shift, back and neck pain trouble us more. We forget our musculoskeletal system and yet put it through a lot during the day. We offer you several exercises that will loosen the muscles of the back and neck, or even eliminate pain.
How to exercise properly?
The first exercise is suitable for everyone, but it will be especially appreciated by mothers who carry babies in their arms all day. It will help them straighten up again.
Legs in the air
Lie down on a mat. Your back remains straight on the mat, arms relaxed beside the body. Raise your legs into the air and work with them. Alternately pull them toward you. Repeat the exercise 10 times and don’t forget proper breathing.
Cat’s back
The exercise is also known as the cat’s back; there is no limit to how many times you can repeat it. Do it for as long as feels comfortable. Start from the same position as for the stretch. In that position inhale and first bring your chin to your chest. Hunch so that the spine forms an arch. Gradually move back down to the sacrum. From this position exhale and return to the starting position. Gradually straighten the pelvis and the sacral area, the shoulder blades, and finally the head.
Stretching
Start from an all-fours position, with hands and feet firmly placed on the mat. Place your palms approximately under the shoulders at shoulder width and knees approximately under the hip joints. The spine is straight. From this position slowly move into sitting on your heels. Rest your head on your hands, as if you were going to meditate. In this position you align your spine as much as possible. The shoulders and neck remain relaxed. Inhale and exhale 4 times.
Y position
Lie down on a mat so that your back is straight. Bend your knees while your feet remain on the mat. Extend your arms away from you so they rest loosely. From this position, move both legs bent at the knees to one side of the mat while at the same time turning your head to the opposite side. Stay in this position for 30 seconds. Repeat on the opposite side. Repeat the exercise at least 4 times.
X position
Lie on the mat with a straight back. For this exercise we engage the arms. Place your hands behind your head by interlacing your fingers. As you pull the right leg toward you, simultaneously reach the left elbow toward it. Then switch legs and arms. Repeat 10 times.
