Many employees suffer from back pain. The same posture, like when you are sitting or standing for a long time, fatigues your back and compromises your performance. With this mini-training you can strengthen your back, avoiding wrong postures.
At the end of a long day at work, many of us are often tired. This also affects the posture: the shoulders hang forward and the back is crooked. Those who sit for a long time in front of a screen should take a regular break. If you do these three exercises on the office chair, you will strengthen the muscles of your back, fill up with new energy, and prevent health problems.
Repeat each exercise ten times in a row.
• Looking with your shoulders: to loosen the nape and shoulders
1- Sit with your back straight.
2- Draw circles with your shoulders first forward and then back.
• The spremilimoni: to reinforce the upper part of the back
1- Sit on the edge of the chair, slightly tilting your torso forward.
2- Raise your arms sideways, so that your shoulders and elbows are aligned and your thumbs facing back.
3- With each exhalation, contract the shoulder blades as if you wanted to squeeze a lemon.
• The "position of the cat": to relax the spine
1- Sit on the edge of the chair. The legs should form a right angle of 90 degrees.
2- Place your elbows on your knees.
3- Arch your back, alternately, and at the end stretch it in a neutral position.
Further advice
• Ergonomic work: adjust the table and chair according to your height. Also, place your work tools at an ideal distance. Here you will find a description of the ergonomics of the workplace.
• Movement: take every opportunity to pause and move. Take a few steps towards the copier or get up while you are calling.
• The medical examination: in case of chronic pain it is advisable to consult a doctor.