This lifestyle can lead to obvious problems such as obesity, back pain and other serious illnesses. So the best way is to reduce continuous seating. If this sitting position is essential for work, it is best to stand up for 5 minutes following every 30 minutes and move your limbs slightly. Let’s see what are some of the short exercises that can be done in this way.
Chest opener
This exercise helps to strengthen the muscles of the back and shoulders. Chest opener exercises are great for stretching the chest muscles and reducing the problem of strain.
Step 1: Stand with your feet straight at your hips and your hands behind your hips.
Step 2: Bend your body and at the same time raise your arms perpendicular to the body. The fingers should be facing the ceiling and resting following holding the same pose for a few seconds.
Lunch Stretch
Lunch stretches can be useful for those who work sitting down.
Step 1: Stand up straight, with your feet slightly apart and your hands on your hips.
Step 2: Move your right leg forward and lower your body as low as you can. Put your hands on your knees to get balance.
Step 3: Continue in the same position for a few seconds, then come out of the stretch. Repeat this several times.
Down Facing Dog Position
It is the best yoga pose to reduce neck strain and back pain. This is a face down exercise.
Step 1: Stand up straight and drop your hands on the floor. Care should also be taken to keep the middle part of the body elevated in this way.
Step 2: Then inhale, raise your hips, and straighten your elbows and knees in a pyramidal pattern.
Step 3: Press your hand on the floor and straighten the neck. Then keep an eye on the abdomen.
Step 4: After pausing for a few seconds, go back to the old way.
Get into the habit of skipping and you will achieve health and body beauty
Spinal twist
Spinal twist helps to improve the health of the spine. Regular exercise helps to regulate the inter-vertebral space. It stretches the spine and strengthens your shoulder and neck muscles.
Step 1: After lying flat on the floor, keep your arms straight and your legs straight.
Step 2: Then slowly bend the knees and bring your feet to the ground and first tilt to the right. Keep the left leg folded.
Step 3: Pause for a few seconds, then repeat on the other side.
Reverse plank
Reverse plank helps to strengthen the muscles in the legs and back of the body. This will help in relieving back pain and numbness in the buttocks.
Step 1: To do this, stretch your legs forward and sit on a mat with your hands on the floor.
Step 2: Press your hips up, legs together and look at the floor. Your chest should be high and your body should be in a straight line.
Step 3: Hold your breath for 5 minutes and lower your hips when it is time for your body to rest. Do this continuously.
