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“At the computer”: TOP 5 universal office exercises that will help with headaches and stiff back – Rossiyskaya Gazeta

Date: March 2, 2024 Time: 07:12:23

“Headache during sedentary work can occur due to an uneven load on the spine. In a sitting position, the pressure on the lumbar region is much greater than when a person is lying down or standing. The longer we sit , the greater the functional performance of the joints, the ligaments and muscles of the back decrease – we want to slouch, but by doing so we increase the pressure even more,” explained Yulia Sorokina.

It turns out a vicious circle: an increased load leads to a decrease in blood circulation in all parts of the spine, and this leads to fatigue and the appearance of pain not only in the back, but also in a headache. That is why it is important to have an ergonomic workplace (according to your height and type of activity), be sure to periodically change your position during the day (get up, walk, stretch) and perform special exercises that will help improve blood circulation. . and mobility of ligaments, joints and muscles of all sections of the spine.

Exercise 1

Sit on the edge of your work chair. The legs are straight, they should be bent at the knees, and at the hips at an angle of 90 degrees. Hold the edges of the chair seat with your palms and begin to tilt your head alternately to the right and to the left – 4-6 tilts in each direction. This exercise stretches the neck muscles and improves blood circulation in this area. It is necessary to hold the hands on the seat to prevent the shoulder girdle from rising after the head tilt.

Exercise 2

In the same position, sitting on the edge of the chair, reach your hands behind you and grasp the back of the chair. Lean your torso forward, straightening your arms at the elbow joints. Stretch to the maximum with a comfortable width for you, until a slight pain appears. Hold this position for 4 seconds, then release your hands from the back of the chair and relax. Repeat this exercise 3-4 times. It allows you to stretch the muscles that often spasm due to a long stay at the computer – the muscles of the chest and the front surface of the shoulder, the rotator muscles (performing rotational movements).

Exercise 3

Sitting on the edge of a chair, place your hands (hands and forearms) on the table in front of you. Now try to get as far away from the table as possible, stretching your arms forward and bending them to a comfortable width. Hold this position for 4 seconds, then straighten up and relax. Repeat 3-4 times. This exercise helps to stretch the pectoral and shoulder muscles, improves the mobility of the thoracic spine.

Exercise #4

It is performed on a chair or chair with armrests: the back is pressed against the back of the chair, the hips and knees form an angle of 90 degrees. Bend your arms at the elbows at a 90 degree angle and place them on the armrests. Press your hands on the armrests, pulling your spine up. Try to hold the tension for 4 seconds, then relax and place your hands on your hips. Repeat 4 times. This exercise tones the muscles of the interscapular region, helping to improve blood circulation in the thoracic spine and strengthening the back muscles.

Exercise #5

Starting position: sitting, pressing the back against the back of a chair. Place your hands on the desk surface in front of you. Stretch your arms and raise them above your head perpendicular to the ground. Next, reach out to the sides until your shoulders and elbows are bent to a 90-degree angle. Then again raise your arms vertically above your head and lower them in front of you. Perform 4-6 times without stopping. This exercise tones the latissimus dorsi muscle, activates the mobility of the shoulder blades, improves blood circulation in the cervicothoracic spine.

* This website provides news content gathered from various internet sources. It is crucial to understand that we are not responsible for the accuracy, completeness, or reliability of the information presented Read More

Hansen Taylor
Hansen Taylor
Hansen Taylor is a full-time editor for ePrimefeed covering sports and movie news.

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