Health

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

Conoce los ejercicios para tener unos gluteos de impacto

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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