10 Stretches to Relax Your Spine After a Workday

People who spend many hours sitting during the day should take special care of their spine. Failure to properly stretch your muscles and joints can cause pain, discomfort, and even injury. That’s why it’s essential to stop, breathe deeply, and do some simple exercises. By doing this, the body becomes more relaxed and the feeling of well-being is guaranteed.

we, from awesome.club, we know how pain in the lower back and neck bothers and makes us irritated. Therefore, we started to perform some exercises that help to relieve tension after a day in front of the computer. Check out more details below.

Sit on the floor and after a long breath bring your left foot towards your right gluteal, with your knee bent in front of you; Then place your right leg over your left so that your knees are aligned and close together, both facing forward. Your feet should be on either side of your body, as in the picture; Stretch your back and imagine that there is a rope pulling your head up.

Begin the all-fours pose, with your palms on the floor, arms straight, and shoulders relaxed; Then bring your glutes back towards your heels very slowly; Let your head fall towards your chin and at the same time try to stretch your arms as far as you can; Hold the pose for 20 or 30 seconds, no longer. Then return to the starting position.

Trunk rotation in chair helps relieve lower back pain and can be done at work. Keep your feet on the floor while sitting; Rotate your torso to the right and keep your hips in place and your spine straight; Place your left hand on your right knee to support the stretch, rotate your torso and keep your shoulders parallel; Stay in this position for 10 seconds and then repeat the process with the other side.

Stand or sit and keep your arms along your body; Keep your palms facing forward throughout the exercise. Relax your shoulders well; Bring one scapula towards the other without moving shoulders, hips or neck; Hold for six seconds and then relax.

Lie on your back and bend your knees; Hold your knees with your hands; Very slowly, bring your knees towards your chest using your hands and arms, in a kind of hug; Try massaging your back by rocking your body. Count to five and return to the starting position.

To do this rotation, lie on your back with your knees bent and your feet on the floor; Keep your shoulders on the floor and very slowly bring your knees to one side; Hold the pose for 5-10 seconds and return to the starting position; Then do the same for the other side, very slowly, and come back to the starting position.

Stand or sit, lift your left arm, bend your elbow and bring your hand to the back of your head; Place your left hand in the middle of your back and keep your spine and neck straight. With your right hand, hold your left elbow, pressing down slightly without losing your posture; Hold for 10 seconds, relax your arms and repeat the process with the other side.

Sit down and cross your legs; Raise your arms as high as you can and then take them to one side. Do not let your torso fall forward. Feel the stretch in your abdomen, side of back and ribs; If you want, place your hands behind your head. Don’t forget to breathe during the stretch. Repeat the process on the other side.

Sit down and keep your legs straight; Cross the right leg over the left and place the right foot next to the left knee, as in the image; Place your right hand on the floor for support; Rotate your torso to the right and place your left elbow over your right knee. Breathe calmly and keep your spine straight; As you exhale, rotate your torso a little more, press down on your leg with your arm, and look back over your right shoulder. Hold the position for five breaths and then slowly return to the starting position. Repeat the process with the other side.

People don’t usually do this pose, but it is essential for activating and relieving the muscles that usually cause back problems; To do this stretching exercise, sit down, stretch and spread your legs as wide as you can; Bring your arms to your right foot. If you can, hold your foot with your left hand and bring your head toward your knee. Take a few breaths, always within your limit. Repeat the process with the other side.

Do you usually work in front of the computer? What stretching exercises do you do to relieve everyday tension? Tell in the comments.