If you have a tired back, but don’t have time for a relaxing massage, these 5 effective stretching exercises will help you. And the best part? You can do them directly from your office chair!
We have already tried this mini yoga exercise and believe us when we say it’s worth it. Try it and your back will thank you! And don’t forget to read to the end of the article, where you will find a fun bonus!
Target and Result Areas: Neck bones, spinal posture correction and improved blood circulation.
Starting position: Sit on the edge of the chair with your back straight and feet shoulder-width apart.
This exercise combines various yoga poses, including Bhujangasan and Dhanrassan.
Put both hands behind your head, bend your elbows, and cross your arms behind your neck. Try to push your elbows back as far as possible. Inhale, extend your arms, and push your chest forward.
Then exhale, return to the starting position and arch your back trying to push your chest back. You should feel a gentle muscle stretch, but remember to stop if you experience any pain during exercise. Do 5 reps.
Target areas and results: Relief of low back pain, correction of the position of the lumbar vertebrae.
Starting position: sit in the chair with your back straight and your arms resting on your knees.
Inhale as you gently lift your shoulders back and stretch your chest. Try to touch your shoulder blades, but don’t lift your shoulders!
As you exhale, roll your back, roll your shoulders forward, and bend your neck toward your chest.
Do 8 reps.
Target and Result Areas: Low Back Pain Relief, Better Digestion.
Starting position: sit in the chair with your back straight and your feet on the floor.
Inhale and straighten your spine. As you exhale, roll toward the back of the chair, trying to keep your core strong.
Put your hands on the chair and don’t bend your shoulders. Stay in this position for 30 seconds, take 5 deep breaths, and then change positions. Do 3 reps for each side.
Target areas and results: improved blood circulation, oblique abdominal and chest muscle tightening.
Starting position: sit in the chair with your back straight.
Place one hand on the chair and relax your shoulder to lower it.
Then place your other hand directly to the sky and start leaning to the side. You should feel a gentle stretch at this point. Keep your body straight and try not to lean forward or backward.
Do 10 reps on each side.
Bonus: The Best Stretching Exercises
It is highly unlikely that you will be able to do this exercise in the office, as your starting position will be lying on your back. But it is extremely effective, which is why it is worth experimenting at home.
This exercise is perfect for stretching and relaxing your lower back and glutes. No wonder Pilates instructors like it so much! This position is one of the most effective in trying to minimize back pain and is a perfect finishing exercise for every workout. Also, you can do this before bed to relax.
Starting position: lying on your back.
Bend your knees toward your chest. Hold your left knee and bring it as close to your body as possible and straighten your right leg as you place it on the floor.
Hold this position for 30 seconds. Then bring both legs towards your chest again and switch sides.
Note that you should not place one leg on the floor unless the other is pressed against your chest, as this significantly influences the quality of the stretch.
What exercise do you think is the most effective? Share your opinion with us in the comments!