Most of us take for granted the combination of bones, ligaments, tendons, muscles, and nerves that enable the human body to function.
Until something goes wrong.
One part of the body which is particularly susceptible to stress is the back; almost everyone has experienced some form of back pain at one time.
That is why it is a good idea to stretch your back on a regular basis using special exercise techniques.
The most common causes of back pain are when:
- The large nerve roots that go to the legs and arms are irritated
- The smaller nerves that innervate the spine are irritated
- The large paired back muscles are strained
- The bones, ligaments or joints themselves are injured
- The disc space itself is a source of pain.
The best way to deal with the problem is with regular stretching exercises. But what if you don’t have time to go to a gym, and have no time at home as you rush to go to work.
There is a solution – you can stretch your back in the office or workplace!
It’s not as difficult as it sounds if you follow these suggestions:
1. The seated twist
Simply sit upright with your back erect, and slowly twist to one side from the waist, moving your waist, stomach, back, and shoulders all to one direction. After 15-20 seconds you can revert to the middle position, and then twist to the other side for the same period.
Do this slowly and carefully. If you twist too quickly you can strain your neck or back.
2. Roll your shoulders
To complete this stretch, sit upright with your back erect. Roll your shoulders back in a circular motion 10-15 times, pause, and then roll them forward for the number of times Repeat at least five sets of the backward and forward motion.
Look straight ahead while you are rolling your shoulders, and shrug them before or after you try this stretch.
3. Give yourself a hug
Place your right arm over your left shoulder and your left arm over your right shoulder, as if you were hugging yourself. Hold this position for at least ten seconds.
4. The leg hug
This stretches your back, neck, and shoulders. First, sit at the edge of a stationary chair – not one with wheels. First, place your feet together flat on the floor. Then, lean over toward your feet. Let your arms fall to the floor as if you are a rag doll. Place your hands behind your legs, with your right or dominant hand grabbing the opposite wrist, forearm, or even elbow.
Hold this position for at least ten seconds and then release it. Repeat at least twice.
5. Stand and touch your toes
Simply stand up with your back straight and then reach down to touch your toes – or as close as you can get!
Keep your knees locked, not bent. Hold for at least ten seconds. Repeat the stretch at least five times.
6. The forearm shoulder stretch
You can do this stretch without getting up from your chair. Take your right arm and move it to the left side of your body, so your upper arm moves across your chest and your forearm is placed over the inside of your left elbow.
Stretch up your left forearm so your right forearm is “trapped” between your left bicep and elbow, and move it closer toward your body as you feel the deep stretch in your right shoulder.
Hold the stretch for at least 10-15 seconds. Repeat this process with your left side.
7. Stretch your upper back
Sit down with a straight spine and reach your hands straight in front of you parallel to the ground. Press your palms gently into each other. Round your back slightly and lean forward for 20-30 seconds, as if you’re stretching over a large ball.
Let your head and neck relax as you try this move. Return to the sitting position with your hands at your sides and repeat this process at least five times.
As you can see, these exercises to stretch your back are not complicated, that’s why you can do them in the office.
Have you ever suffered from back pain? Did you do stretching exercises?
Share your thoughts, experiences and suggestions by using the comments feed below.
