4 exercises for those who sit a lot!

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Exercise 1: For the neck

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A gentle stretch is the right choice for a tense and still neck. To relieve the discomfort in the flat neck muscles, do the following actionyou can do.

  • Stand up straight, put your hands behind your head.
  • Apply some pressure with your arms and pull your chin towards your chest. Make sure you stand up straight and do not pull your shoulders towards your ears.
  • Hold the stretch for about 1 to 2 minutes, then release slowly. Slowly rotate your neck forward and back, left and right.

Exercise 2: For the back

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body lift, Perfect for a strong lower back. All you need for exercise is a fitness mat.

  • Lie face down on the mat. Arms and legs are stretched, toes are placed. The gaze is directed towards the ground.
  • Now, squeezing your upper body, raise your arms and legs at the same time.
  • Hold the position for about 10 seconds, then lower it down. 10 to 15 total reps.

Clue: If you want to intensify the exercise, you can row your arms in the air – that way your shoulders will get value for money.

Exercise 3: For the bottom

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And the hips also hurt from sitting for too long. The results are limited pelvic rotation and back pain. Knees and ankles can also hurt. A popular exercise that also shapes your hips and legs. donkey kicks.

  • You are on all fours on your fitness mat.
  • Lift one bent leg and slide it up. The sole of the foot points to the ceiling.
  • Lower your leg a few inches, then push up in small movements.
  • Do 15 reps on each side, then switch sides.

Exercise 4: Shoulders

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Have you noticed that you unconsciously pull your shoulders forward while working at a desk? In the long run, this can cause tension, shortened muscles, and poor posture. prevent it for this shoulder stretch on the wall it will help.

  • Stand sideways against a wall. Make sure you have enough space and no furniture or paintings come in your way.
  • Bend your arm facing the wall. Put your forearm and hand against the wall – shoulders and elbows should be level.
  • Turn your upper body away from the wall to feel a slight pull on your shoulder.
  • Hold the stretch for about half a minute, then switch sides.

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