Being at work all day can wreak havoc on the body, day in and day out. Individuals can suffer from issues with the back due to poor posture. It is important to learn how to have good posture, whether you work in a seated position all day or you are standing in one position for hours at a time. Being hunched over can hurt the back and lead to major issues to the body over time.
The modern world has shown us how to have a better quality lifestyle from eating better food and having quality options for health care, but being sedentary can also affect the body, essentially killing us.
If you feel like your work day is affecting your back and you are in pain on a regular basis, it is time to get your back into shape. Fix your posture and feel a big difference on how your back makes you feel.
You can begin to improve your posture with exercise. Certain movements will help you to strengthen the muscles in your back which will help you to feel better during work, as you sleep and go about daily activities. Below are five exercises you can try to help your posture to be of benefit to your back.
Floor to Ceiling Stretching
When you awake in the morning, you need to stretch to warm up your back. Drink water as you awake and begin stretching from floor to ceiling for a two minute time frame. Stand up with your back straight and reach down in front of you. Try to grab your toes or go as low as you can to the ground. Do not bend your knees.
Take your time as you reach down. Hold the bent position for 15 to 30 seconds and then reach towards the ceiling slowly. Stretch your back as much as you can. Hold this position for an additional 15 to 30 seconds. Then do the move again. Continue the stretch for a two minute time frame.
Arm Circle Spins
Your next stretch to assist with posture should be arm circle spins. Place your arts out horizontally and being to spin your arms in circles. Move in a forward motion for one to two minutes before spinning the same way but backwards. Use small circles and then open up your circles to receive a different stretch.
Bending the Back
It is important to provide your spine with strength. This can be done with bend-ups. This move is basically a reverse pushup. To start this exercise, sit on the floor with your legs in front. Slide your arms back as far as you are able to reach but keep arms at your sides. Push your hips up from the floor, allowing your back to stretch.
Try to make your body as straight as possible while pushing your arms out. Allow your elbows to lock. Hold the position for 30 seconds or more and then lower back down. Rest for 30 seconds then repeat the stretch. Repeat as much as needed.
Superman
The superman stretch is quite fun and one that will help your back as well as your abdominal muscles. You will be strengthening the flexibility of your back as well as strength with this exercise. Lay down on your stomach to start. Reach your arms out as far as you can as well as your legs. Tighten your stomach as you raise your arms and legs from the ground. Your stomach should remain on the floor. Act like you are swimming and move your legs and arms back and forth. Hold this movement for around 30 seconds and then slowly come back down to the floor.
Cobra Pushups
A great stretch for you back can be found with the cobra pushup. Set yourself in the traditional pushup position. Instead of doing a normal pushup, you will be keeping your thighs on the floor. Bend your back as much as you can and feel your muscles stretch in your back as your arms straighten from a floor position. You will find this stretch is very helpful and you can feel the muscles lengthening from the back.
Overall, it is essential that you stretch and work the muscles of your back. Work on building strong muscles which will help to improve your overall posture. Over time, you will see a great difference in how you feel and how your overall health is affected by caring for this area of the body.
This will help you feel and look better at work and improve your overall quality of life. Start by committing just 10 minutes per day 5 days per week. Make it easy to get started and only do a few exercises if you have to. But if you start making the small steps today they might become bigger tomorrow.
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