Welcome to Baba-Mail .8 Exercises for a Better Sitting Posture.

Пятница, 15 Апреля 2016 г. 09:38 + в цитатник

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Most of us Spend a big part of Our day sitting down, and often the the when we! Go home we forgo the Physical exercise Other for an evening dress in a front of the the TV or computer. Consequently, all of for These The extended sitting sessions the lead to slouching in Our chairs. Even the if we the start by sitting upright, Eventually Our muscles Become fatigued, and we slouch automatically, letting Our bones to take the the brunt of of the weight an INSTEAD of Our muscles. Over time, Our bad sitting the posture Becomes Our "regular" the posture, and slouching CAN a cause Problems view of the host a: pain in the shoulders, the joints, neck, lower back, knees, and is even of headaches. of the will of the following exercises train the muscles in charge of your Supporting the spine, to help the which you will of the Maintain Proper the position sitting.

1. Strengthen your back with "Warrior" pose

The "warrior" pose is an exercise that strengthens your thighs and stretches your arms significantly - both areas are important in reducing strain on your spine.

The To the perform the this exercise Other, the start by standing with your the legs straight-together, and your arms stretched up closeup. The Step the forward with your right leg of The until your knee is AT a 90 ° angle, plant your-foot firmly on the ground. The Next, stretch your left leg of back. the Hold the the position for 5-10 seconds, and the then the stand back up closeup. the Repeat with the leg of Opposite.

2. Chest stretches

Exercise Other simulates of pushups This 'while' The position in a standing. It is designed to stretch your chest more muscles and ease spinal pain.

An the open in the Stand the doorway, your phone hands PLACE AT shoulder height outside the door frame. Bend your elbows and lean the forward on your toes 'while' keeping your chest more straight, and the then the push the forward, straightening your elbows. The Repeat the this 5-10 times the action. Of The the perform the this you more exercise Other, the more you'll notice the gets That IT Easier to bend your elbows and your initial stance of the resume. Your goal is to the BE Able to do 10-25 repetitions with ease.

3. Strengthen your gluts

The Hip and lower back pains are often the the results of Weakened the glut of muscles That are the having Problems view Carrying the weight of your the spine. For When Our sitting the posture is incorrect, IT Takes the pressure off of Our gluts, the which ends up closeup Weakening Them more. By Performing the following exercise regularly, you can relieve much of the pain caused by inactive glut muscles, and prevent new pain from occurring.

To perform this exercise, lay a mat on the floor and lie down on your back, with your knees bent at a 45 ° angle, and your the legs Held tightly-together. Now the push your buttocks up closeup, The until your knees are bent AT a 90 ° angle. the Keep your chest more down, clench your buttocks 'while' are focusing on your pushing the legs down to the floor. the Maintain the this the position for a FEW seconds and the release.

If the exercise feels too easy, try raising one leg up while pushing your buttocks up.

4. Shoulder-strengthening pushups

In addition to regular pushups, you can perform this variation that trains and strengthens your shoulders, which provides better support during prolonged periods of sitting.

Begin in the pushup position, with your body leaning on your straightened-out arms, palms facing down, your back straight, and your legs stretched back. Next, instead of bending your elbows, keep your arms straight and allow your shoulders to move (as seen in the animation above). Repeat this exercise until you can easily perform 3 sets of 10 repetitions.

5. Stretching your Trapezoids

This simple stretch improves your shoulder region’s flexibility where it connects to the spine. This will help your neck be more limber and prevent future pain in the area.

Begin by standing or sitting on a chair without a back. Keep your back straight, your arms loose at the sides of your body and your legs straight and touching the floor. With one hand, reach up to touch the opposite side of your head, gently pulling it towards the shoulder. Avoid exerting force to avoid injuring the region. Remember that your hand is there to aid a deeper stretch in the neck. Keep your head in this position for 30 seconds, release, and then repeat for the other side. Perform this stretch twice per side.

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6. Chest expansion

The next exercise is meant to expand your chest in order to relieve pain in the spine and help you resume an upright sitting position. You will need a counterweight, such as a spongy roll, or a rolled-up yoga mat.

Lean your back on the roll while maintaining a natural arch in your lower back and keep your chest elevated. Put your hands behind your head, placing your palms on the back of your neck, and lean down, and then straighten back up. Be sure to keep your chin up to prevent unnecessary stretching of the neck. When leaning back, focus on expanding your ribcage. During this exercise, your lower back should remain static.

7. Strengthen the shoulder blades

The goal of this exercise is to move the bones that connect your collar bone and your arm, in order to stretch and train your back muscles and help them provide full support for your spine.

Stand up straight with your shoulders loose. Move your shoulder blades towards each other until they meet, and remain in this position for 5 seconds. Release and repeat 5 times.

8. Thigh muscles stretch

The hip muscles provide support for our backs, but most of us never associate back pains with weak thigh muscles.

Begin by getting down on one knee, keeping it bent at a 90° angle, with your other leg pulled back, keeping your knee above your ankle.

It’s important to remember that performing these exercises once or twice a day will not counter 8 hours of sitting down, so make sure you’re aware of your posture when sitting and make an effort to take small breaks and perform mild physical exercise. However, following this routine will make it easier to resume a correct sitting position that won’t tire out your back.