After a working day spent in a sitting position, it is necessary to perform a set of exercises aimed at restoring the back and returning the posture to the correct position. Fitness trainer, nutritionist and author of VK Klipov Denis Chernoguzov told socialbites.ca about this.
According to the coach, the first exercise in the mini-training should be tilting your head up and down – this will allow you to relax the cervical spine.
“Spread your feet shoulder-width apart, place your palms on your waist, straighten them. Turn your head to the right and start bending up and down 5 times. Then move your head to the left side and repeat the up and down movements. You should feel the weight of your own head and let your muscles flex,” Chernoguzov explained.
30 seconds after finishing the exercise, you should inhale, extend your head forward and move your head back by exhaling. You need to repeat these movements for half a minute.
“Do not make the common mistake of throwing your head back, as this contributes to the curvature of the vertebrae and compression of blood vessels,” the specialist said.
After that, you need to continue bending the body forward with a rounded back – this will help get rid of the clamps in the shoulder blades area, Chernoguzov said.
“Place your feet shoulder-width apart or slightly wider. Place your arms straight behind your back and interlock them in a “lock.” “Then, while breathing, lean forward and turn your back, try not to control the position of your arms, you should feel as if they are hanging and being pulled forward, you should feel the tension in your back muscles.”
As you exhale, straighten your back and squeeze your shoulder blades together. You need to repeat the exercise 20 times.
To straighten the spine, Chernoguzov suggested doing knee pulls with one leg at a time.
“Lie on your back on a hard, flat surface, bend your left knee and pull it towards your chest, helping yourself with your hands. In this case, the right leg should remain motionless. You will feel a stretch in the middle and lower back, says the expert; “The vertebrae will return to their natural positions,” he said.
You should stay in this position for a minute, then switch legs and do the same.
The instructor suggested completing the complex with a relaxation exercise, taking a “child pose”. To do this, you need to sit on the floor with your legs tucked under you, lean forward, slightly round your back and extend your arms forward.
“Freeze in this position for a minute, then relax your arms. Turn onto your back, straighten your legs and place your arms next to your body. Raise your arms up as you inhale, hold for 3 seconds, and return to the starting position as you exhale. Repeat the combination 10 times,” the coach concluded.
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