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Frequent sitting at the computer significantly affects posture. Simple exercises can help correct it.
It’s good to start exercising at the first signs of poor posture.
The sooner you start, the better results you will achieve.
1. Onion
- Lie on your stomach, legs are hip-width apart
- Lift your head, bend your legs and wrap your arms around your ankles
- Pull your legs toward you while simultaneously lifting your chest higher
- Hold this position for at least 1 minute and return to the starting position
- You can repeat the exercise
2. Back extension
- Lie on your stomach
- Place your hands behind your head or stretch them forward
- Lift your chest off the ground and try to reach as high as possible
- Hold for a few seconds and return back
- Repeat 10 times
3. Exercise “snow angel”
- Stand by a wall
- Bend your arms at the elbows so they form a right angle
- Slightly bend your knees
- Slowly move your hands up the wall above your head
- Return your hands to the starting position and repeat 10 times.
4. Plank
- Get into a position as if you were going to do push-ups
- Rest on your elbows
- Your abdomen is tight and your back is straight
- Hold for at least 1 minute and gradually try to hold longer
- You can repeat at least 2 – 3 times
5. Exercise with a stick
- Take a longer stick and hold it with both hands so that your hands are widely spaced apart
- Keep your back straight and lift the stick above your head
- Then move it behind you and pull it down
- After reaching the lowest point behind your back, return to the starting position
- Repeat 10 times
6. Cat back
- Get on all fours
- Knees are slightly apart
- Your palms should be placed under your shoulders
- Inhale and arch your back
- At this moment your head is tilted back and your face is facing the ceiling
- Return to the starting position
- Exhale, round your back and pull your chin toward your chest
- Repeat 5 times
7. Cobra
- Lie on your stomach
- On an inhale, extend your arms and press down on them
- Slowly lift your head and chest upward, arms straightening and your back slightly arched
- Hold this position for about half a minute
- Relax your body and repeat the exercise
Thanks to these simple exercises you can correct your posture and reduce back pain.
Regularity is important, so you should find time for these exercises at least 4 times a week. Try to follow this order of exercises as well. Within a month you will notice that your posture has improved.
