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If we have a sedentary job in an office, or we run around during the day, back and neck pain bother us more. We forget about our musculoskeletal system while putting it under considerable strain during the day. Now we will offer you a few exercises that will loosen the muscles of the back and neck, or help eliminate the pain.
The first exercise is suitable for everyone, but it will be especially appreciated by mothers who carry a baby in their arms all day. It will help them straighten up again.
Stretching
Start from a hands-and-knees position, with your hands and feet firmly placed on the mat. Place your palms approximately shoulder-width apart and your 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, align your spine as much as possible. The shoulders and neck remain relaxed. Inhale and exhale 4 times.
Strengthening and stretching the spine
Lie down on the mat so that your back is flat. Bend your knees while keeping your feet on the mat. Stretch your arms out to the sides so that 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 other side. Repeat the exercise at least 4 times.
CAT BACK
The exercise is also known as the cat arch, and there is no limit to how many times you can repeat it. Do it for as long as it feels comfortable. Start from the same position as for the stretching. In this position inhale and first tuck your chin toward your chest. Round your back so that the spine forms an arch. Gradually move back down toward the sacrum. From this position, exhale and return to the starting position. Slowly straighten the pelvis, then the sacral area, the shoulder blades, and finally the head.
LEGS IN THE AIR
Lie down on the mat. Keep your back flat on the mat, arms relaxed beside your body. Lift 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.
POSITION X
The method is similar to the previous exercise. The difference lies in the involvement of the arms. Put your hands behind your head by interlacing your fingers. As you pull your right leg toward you, at the same time reach your left elbow toward it. Then switch legs and arms. Repeat 10 times.
These are some basic back exercises. A few minutes of exercise each day will help with back pain. We hope we’ve given you some helpful advice.
