11 exercises to do with a chair that will instantly relieve neck, back and shoulder pain

Sitting in the office and having a sedentary lifestyle are always accompanied by muscle tension in the neck, back and shoulders. Therefore, in order to avoid pain you only need to set aside 10 minutes to do some simple exercises. In addition, this type of activity is a powerful stimulant, and can even replace that strong coffee.

we, from awesome.club, We have prepared for you 8 simple exercises that you can do at your own workplace.

The cat/cow position stretches the upper shoulders, neck and spine.

Stretch your spine, stretching it upwards, placing your hands on your knees. As you inhale, keep your spine straight and puff out your chest; try to look at the ceiling without bending your neck back. Release the air, bending and bending your back backwards. Place your chin on your chest and bring your shoulders forward

Tilting your head to the side helps stretch the muscles in your shoulder and neck area.

Sit on the edge of the chair, put your hands behind you and interlace your fingers. Bring your hands in this position to your right leg, tilting your head to the right side. Hold this position for a few seconds. Repeat the process on the other side.

Tilting your torso down stretches the cervical region of your spine.

Place your feet on the floor, parallel, and then bring your right foot to your left leg. Without moving your hips, lower your chest until you reach your knee and try to place your hands on the floor. Always keep your neck relaxed. Repeat the process on the other side.

The downward-facing dog position stretches the chest muscles, hamstrings, lower back, and neck.

Stand one step away from the chair, lower your torso forward, clasp your hands and place them on the seat of the chair. Without bending your legs and arms, push your hips back, away from the chair, until you feel your shoulder, armpits, and chest stretch. Supporting yourself on your hands, lift your head and torso as you inhale, bending your back back and bringing your shoulders forward.

The practice of rotating the hip exercises the muscles of the lower back, neck, and shoulders.

Your legs should be parallel to your shoulders, bend your arms a little, leaning on the chair, and when you inhale, move away from the chair, taking your body up. Leaving your hips suspended, rotate to the right and to the left, back and forth. Carefully return to the starting position.

Leaning to the side helps stretch your oblique abdominal muscles as well as your armpit muscles.

Hold the opposite side of the chair with your right hand and lift your left hand over your head. As you exhale, lean your torso to the right and stretch your arm over your head. Repeat the process on the other side.

Bending your spine back into the chair helps stretch your chest, lower back, and neck muscles.

Rotate your body in relation to the chair at a 90° angle. Sit comfortably on the edge of the chair, leaning on your sciatic bones, then lower your torso forward. As you inhale, push your chest forward and bend your back back. Bring your head back and hold this position for a few seconds. Release the air, returning to the starting position. Then lean on the back of the chair, stretching your arm over your head and stretch your right side. Repeat the process on the other side, thus stretching the left side.

Rotating your torso exercises your chest and trapezoidal muscles.

Bend your arms and bring them behind your head to your back, with your palms resting on your shoulder blade. In this position, slowly lower your upper body, leaning your elbows against the edge of the table and, alternating sides, rotate your body.

The exercise of resting your back on the chair helps stretch your chest muscles.

Sitting down, bring your hands behind the chair and bring them together. Hold this position, pushing your chest forward and up for 8-10 seconds.

Stretching your arms exercises your shoulder muscles.

Keeping your legs in line with your shoulders, raise your bent arms to chest height and keep your hands open. Without lowering your arms, rotate your forearm down and then up. Repeat this process 8-10 times.

The child’s position in the chair helps to relax and stretch the entire spinal line.

Sit comfortably and slide your legs behind the back of the chair. As you exhale, lean towards your legs, grab your knees with your arms and lower your head. Relax your entire body and hold this position for 10 seconds.

How many hours do you spend sitting at work? How often do you stretch? Write in the comments!