One Minute of Stretching Can End Your Back Pain

Most people who work in an office in front of a computer know the feeling of having back pain, the result of a sedentary lifestyle or many hours of sitting in the same position. Some companies that care about their employees even have special areas for a comfortable rest. But if you don’t have such a place and if your superiors have no plans to create a similar space, it’s your responsibility to take care of yourself.

Therefore, the awesome.club prepared a selection of exercises that last just one minute and that can help you to strengthen your back muscles, avoiding possible pain in the future.

Training place: any smooth and hard surface: on the floor or on a table, for example. Training duration: one minute for each exercise. Start of training: in the morning, afternoon or evening, after getting home from work. Frequency: every day.

Where it influences: in the muscles of the abdomen and back Strengthening and stretching the spine.

Proof of result: a slight tug on the lower back.

Type 1

What to do: Gradually bend both knees to one side while turning your head in the opposite direction. The shoulders should be still and close to the ground. Hold the position for 10 seconds and repeat on the other side.

Repetitions: 4 times.

type 2

What to do: From the starting position, extend your right leg and bend the other. “Hook” the left foot behind the knee of the other leg, lean it out and turn the head in the opposite direction. The shoulders must remain still.

Repetitions: 10 times.

type 3

What to do: slowly, alternating, bend your knees, first to one side, then to the other. At the same time, turn your head in the opposite direction.

Repetitions: 20 times non-stop.

where it influences: in the muscles of the abdomen and in the middle of the back.

Proof of result: a slight tug on the lower back.

Type 1

What to do: the posture of “cat”🇧🇷 Breathing deeply and freely, without changing the posture acquired, bend your back and hold for 15 or 30 seconds. posture of “camel”: from the starting position, stretch the chest towards the floor, forming the same arch as before, but in the opposite direction.

Hold this for another 15 to 30 seconds.

Repetitions: 2 times in each posture.

type 2

What to do: again adopting the position of “cat”, bring one knee towards your face, trying to touch your forehead with it. Then she extends her leg, keeping it parallel to the floor. Then return to the starting position and repeat with the other side.

Repetitions: 10 times, slowly.

Where it influences: strengthens the abdominal muscles. If your abdomen is weak, your belly may be prominent, projecting your spine forward.

Proof of result: slight tension in the abdomen area.

Type 1

What to do: press the pelvis towards the floor, inhale and, during exhalation, raise the chest.

Repetitions: 10 times, slowly.

type 2

What to do: in the starting position, inhale bringing the knee to the elbow on the opposite side. The other should stay on the ground in the meantime. Then, extend it without supporting the leg and, at the same time, bring the other knee towards the opposite elbow. The exercise is similar to pedaling a bicycle, but without circular movements.

Repetitions: 10 times, slowly.

The health of the back and spine is the guarantee of a good functioning of the whole body. Take care of your health!