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Today’s way of life is very fast and many of us have sedentary jobs nowadays. Because time passes quickly, we often forget the essential and very important movement that our body needs. If the body does not get enough movement, unpleasant pains appear, most often in the back area. However, thanks to these exercises you can easily get rid of these pains.
Back pain
- Sedentary job
- Posture
- Stress
Because of these factors, back pain often appears from top to bottom.
Comprehensive exercises
If you suffer from such problems, the best solution is to start a comprehensive exercise routine that will help your back release pain and prevent it in the future.
This routine is ideal for those who don’t have 2 hours every day to spend in sports classes.
Thanks to the exercises you’ll stretch the following areas:
- Head
- Shoulders
- Neck
Yoga for the spine
This set of exercises is specially adapted to neck and back pain. To perform these exercises you will need a mat, space and calm, 10 minutes of time and the desire to eliminate the pain.
The ideal time for this exercise is in the morning before you leave for work or in the evening when you return from work.
You can make the exercise more pleasant with calming, peaceful music that helps you relax.
Exercise 1
Sit in the starting lotus position, crossing your legs into a cross-legged (Turkish) seat and place your hands on your legs. Stretch your neck and head upward. Tilt your head at a 45-degree angle to the right and left.
After several repetitions, rotate your head to the right and left. Move slowly and breathe.
To finish, place your hands on the crown of your head and gently press it toward your chest.
Exercise 2
For this exercise remain in the same position, but this time move your head forward and backward — specifically toward the chest and upward. Place your hands on the crown of your head and, with the weight of your hands, press the head toward the chest.
Then place the palm on the side of your head and gently press the head against the palm. Repeat on the other side.
Exercise 3
Remain in the lotus pose and bend your body forward toward your legs. During the forward bend, create a wave-like movement with your spine, as shown in the picture.
Focus so that the head makes the movement at the end.
Then place your hand on the opposite shoulder and hold the position for at least 10 seconds. Repeat the exercise on the other side.
Exercise 4
Still sit in the starting position and join your palms together with your fingers. Raise your arms above your head. Let your chin drop to your chest and relax your shoulders toward your ears. Hold this position for 1–2 minutes. Breathe deeply.
For this exercise you must get up from the lotus position and stand on your feet. Then kneel on your feet and place your hands behind your head. Then press your head between your knees. Relax your head and neck.
Conclusion
If you perform this comprehensive exercise regularly, you will feel quick relief from pain and be able to avoid further pain.
