You can significantly reduce pain and stiffness in your back, neck, legs, and even hands if you set aside time for these simple exercises two to three times a week.
In modern society, many people spend most of the day sitting. If you’re one of these, you’re probably feeling some of the effects of sitting a lot, even if you make time to go to the gym.
In addition to the increased risk of obesity, perhaps the most prominent effects of constant sitting are stiffness and pain in the back, neck, and even the joints of the hands and feet.
The good news is that you can reduce these symptoms with simple stretching exercises. In addition to aerobic exercises and exercises with weights, it is important to move the joints and stretch your muscles if you want to get rid of pain and stiffness.
Below are eight simple exercises that do not take much time and will be of great help to you:
Neck and shoulder exercises
Working at a computer every day may take its toll on your neck and shoulders. If you work in an office, you likely experience pain and stiffness in this area from time to time.
Sometimes due to the incorrect position of the body, you can also feel headaches, so it is important to do stretching exercises for this area at least several times a week.
Stretching exercises for neck and shoulders
Rest your left hand on the wall as in the illustration below. Slowly turn your head to the right side and bring your chin to your right shoulder, then return it to the starting position.
Repeat ten times, then do the exercise on the other side. It is important to perform the exercise slowly, without sudden movements. At the same time, you should not feel pain, but a slight stretch.
Reducing pain and stiffness
Place your feet about ten centimeters from the wall and lean your back against it. Your hands should be “glued” to the wall and placed by your body. Don’t hunch your shoulders. Without separating them from the wall, slowly raise your arms sideways to shoulder height, then lower them.
Do ten repetitions.
Exercise to reduce back pain
Lie on the floor and bend both legs. Putting a small pillow or a folded towel under your neck would be a good idea. Place your left foot on your right knee as in the illustration below. Grab your right leg and slowly pull it towards you. Do not lift your buttocks off the floor.
Hold the position for 20-30 seconds when you feel a stretch, then repeat with the other leg.
Stretching exercises you can do in the office
These stretching exercises will help stretch your butt and leg muscles and can be of great benefit if you experience pain and stiffness while at work.
Sit on the edge of the chair. Your right leg should be bent, with the foot firmly planted on the ground, and the left leg extended forward. Don’t even lift your left foot.
Place your hands on your waist and begin to slowly bend forward. Stay in that position for two to three seconds when you feel a stretch, then straighten up. Do five to ten repetitions, then do the exercise with the other leg.
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