Those who sit all day in front of a screen often suffer from tension in the cervical tract and backache. Find out which exercises can be useful to contrast similar disorders in a targeted way.
Many office workers know the problem well: after a long day in front of the PC, here are the pains in the back and neck - to make matters worse, the fact that these unpleasant muscular tensions tend to last for several days. Yet those who spend a few minutes a day at the office gym can effectively counteract and prevent this kind of back pain. Try yourself with these two simple exercises.
Gymnastics for the cervical tract
Starting position: while sitting, keep your back and head straight and look forward. Press the palms of your hands against your forehead, as if you wanted to push your head backward. At the same time, press the forehead against the hands and maintain the position by exerting a light pressure for a few seconds, without moving the head or hands. Finally, perform the same exercise for the nape: press the palms of the hands on the nape and push the head back against the hands, maintain the position by exerting a slight pressure without moving.
This exercise serves to train the back muscles of the neck and helps to specifically counteract tensions in the cervical tract, head, and shoulder pain. These disorders, very often, are due to a rigid position of the head taken by those who work in front of the screen. Those who, in addition to performing the gymnastics for the cervical tract, will remember to turn the head several times to the left and right and rotate their shoulders while working in front of the screen, can counteract in time the onset of headaches and pains. neck.
Relax the lumbar vertebrae
Starting position: walk away about a meter away from the desk and sit in the chair with a straight back. Place both feet on the ground relaxing your arms. Now stretch your arms upward and, keeping your back straight, swing with your upper body to the left and right. In doing so, contract the buttocks taking care not to arch your back completely. Then, let yourself slowly fall forward until your head touches your knees. Grasp the outside of the ankles with your hands and hold the position for a few seconds. As you complete this movement, breathe slowly and deeply.
This exercise helps to lengthen and relax the lumbar muscles, bringing relief to the lumbar vertebrae. For many office workers, sitting still in the same contracted position leads to shortening and hardening of the lower back muscles. It is also possible to prevent the onset of back pain by frequently changing the sitting position and occasionally standing up for walking. Moreover, those who regularly practice physical activity and are not overweight can contribute a lot to the well-being of their back.
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