9 exercises for healthy back that you can do in your office at your desk

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If you have the whole day sitting on an office chair, looking at the monitor, and your only form of activity – a walk with a cup to the cooler, then in the evening you can hardly remember how to keep your back straight and when she last did not numb.

Here are 9 exercises, learn these simple back exercises. They can be performed on the job at your desk, less time taking, but the result will not take long. Even in stressful office time you can perform these exercise and get relaxed.

 

1. Shrug

Shrug
This is an exercise for the upper back.

Sit up straight, put both feet on the floor. Let your arms hang loosely at your sides. Pull your shoulders toward your ears. At the same time keep the neck straight, bend. Then quickly lower the shoulders down. Repeat this exercise several times at a rapid pace.

2. Mixing blades

Mixing blades
Sit up straight, put both feet on the floor, hands extend along the body. Holding the neck straight, pinch the blade. Do not lift the shoulders. Hold this position, then pull your shoulders forward. Repeat this exercise several times at a moderate pace.

3. The rotation of the shoulders

The rotation of the shoulders
Sit up straight, put both feet on the floor. Put on your knees shoulder width apart. Put on the shoulders bent at the elbows and start a circular motion forward, both in freestyle. Repeat this exercise several times, and then change direction.

4. Twisting back

Twisting back
Sit on the edge of a chair, put both feet on the floor. Put on your knees shoulder width apart. Put bent at the elbows behind your head, elbows wide apart. They must be parallel to the floor. Twist your upper body to the left, then right. Repeat several times.

5. Lumbar back slope

Lumbar back slope
Sit on the edge of a chair, put both feet on the floor.
Keep your back straight, knees – shoulder width apart. Put your hands on your knees. Arch your back and look at the ceiling. Lean back as low as possible. Your chin should look up. Repeat several times.

6. Bending forward

bending forward
Sit up straight, put both feet on the floor. Somknite knees. Bend your knees bent. Try to avoid rounding your back. You can help yourself by holding your hands over the calf. Hold this position, then return to starting. Repeat 1-2 times.

7. Lateral tilt

Lateral tilt
Sit on the edge of a chair, put both feet on the floor. Put on your knees shoulder width apart. Place both hands behind your head itself. Bend your torso to the left and return to starting position. Then bend your torso to the right. Do not arch the back and leaning backward. Repeat several times.

8. Pose cat-cow

Pose cat-cow
Sit on the edge of a chair, put both feet on the floor. Put on your knees shoulder width apart. Put your hands on your knees. Bend forward the mid-back, trying not to help themselves shoulders and pelvis. Return to the upright position, and then chamfer the spine and pull back ago. Repeat several times.

9. Bending to the side

Bending to the side
Sit on the edge of a chair. Keep your back straight. Put your hands on your knees. Push the middle part of the back to the left, then right. Do not help myself shoulders or hips. Repeat several times.

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