Office workers and anybody who tends to sit a lot will find these exercises very helpful in alleviating problems and symptoms associated with prolonged sitting. If you are diagnosed with a spinal or back injury, consult with your doctor if these exercises are suitable for you.
1.Cat-Cow Pose
Cat-cow pose is a great and balanced exercise for the back, and being both a stretch (cat) and an extension (cow), we think it’s a good place to start our series. The Cat-cow pose develops flexibility in the spine and is one of the exercises often recommended for back pain. Furthermore, it tones and stretches the abdominal muscles as well.
Cat-cow is really a combination of two poses, cat and cow. It is one of the exercises that both Pilates and yoga share and is often done as a warm up exercise. We will use it as a preparatory stage, during which you’ll develop the basis and the skills needed to perform more complex exercises later in our back & spine series.
2.Back extension
Back extension is a widely used exercise to strengthen the muscles on your back and protect your spine from injury. Physiotherapists apply this exercise not only in sports training, but also in medicine. Back extensions, when practiced regularly, help you get rid of round back and discomfort in the spine and give you an optimal posture. Office workers and anybody who tends to sit a lot will find this exercise very helpful in alleviating problems and symptoms associated with prolonged sitting.
3.Back Stretching
Initial position. Sit on the mat and straighten your back. Stretch your legs in front of you and place them apart – slightly wider than shoulder width. Toes are pointing upward (dorsiflexion). Lean straightened hands on a mat near the pelvis.
Pull your abdomen in and at the same time tilt your head forward, bending your upper back and stretching your arms in front of you. Glide your hands forward on the mat, between your legs;
Straightening your body, return to the initial position. Repeat the stretch 5 times.
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