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Medical Video: 1-Minute Exercises to Improve Posture and Reduce Back Pain
Sitting too long has been known to increase the risk of office workers being exposed to various diseases, such as heart disease, type 2 diabetes, to cancer and obesity. The realization of this risk might approach you in the next five to ten years.
But, there are effects that are immediately felt at that time also due to sitting too long, namely neck and spinal pain. This is because sitting too long plus an uncomfortable position can add pressure to the spine and the constituent disks of the spine, causing tense necks and lower back pain.
To overcome this, try a simple series of sports movements in this office when you begin to feel sore.
Sports tips in the office to unwind
1. Go back and forth to sit
As a warm up, it's easy. You just have to go back and forth from sitting to standing continuously, but without the help of your hands. Start by sitting upright and feet stretching the ground to form 90 degrees. Press down from your heels, try not to move your feet to your chair or use your arms (straighten your hands forward), and keep your shoulders wide open and your spine upright but not tense. Now, try to stand up.
From a standing position, slowly sit back upright while holding back from leaning forward and / or sliding the hips to one side or the other. Repeat 5 to 10 times.
2. Turn your shoulders
Sit in a sturdy position. Take a deep breath and lift your shoulders as high as your ears. Hold on for a while. Release and drop the shoulder to its original position. Repeat 3 times.
Then alternately nod and shake your head slowly, like saying "yes" and "no". Repeat several times.
3. Rotate the body
Sit in a sturdy position. Inhale slowly and as you exhale, the upper body twist to the right and hold the back of your chair with your right hand. With your neck perpendicular and your eyes staring forward, use the help of your grip on the chair as a lever to help rotate your body as far as possible to the back of the chair. Hold for a few seconds, use this time to look around - how far you can look around your room. Slowly back facing forward. Repeat for the other side.
Tip: Exhale when you rotate your body to allow for a wider range of motion.
4. Stretching your back
Sit in a sturdy position on the edge of the chair. Drop your legs in front of you. Lower the body to reach the left toes, hold 10-30 seconds. Slowly return to the top, down again to reach the fingers of the right foot. Do side turns.
5. Leg stretch
Sit back in the chair. With both hands, hug and pull one leg up to touch the chest. Hold this position for 10-30 seconds. Repeat for the other side. Do side turns.
6. Push up on the table
Support your weight by placing your hands straight parallel to your shoulders while holding the edge of the table. Push your feet back so that your body is diagonally on the floor. Plunge your legs as firmly as possible on the floor, inhale as you bend your elbows to a 90 degree angle, hug your elbows towards the ribs - like push ups. Exhale and push your chest back up in the starting position. Repeat 8 to 12 times.
7. Upward dog pose
Bend your body into a 90 degree angle, similar to bowing during prayer. Align your hands in front of your back while holding the edge of the table. With both hands straight, push your hips forward toward the table, while holding back not to pop the abdomen using force on your feet.
Stretch your chest between your shoulders and gently tilt your chin up while turning the shoulder bone back. Hold 5 to 10 breaths.
8. Stretching the upper body
Sit straight in your chair. Lift your hands above your head and straighten. Tilt only the upper body to the left and with the right hand reach the left side of the body. Hold position for 10-30 seconds. Repeat for the other side, and do side turns.
9. Stretch the neck
Sit straight in your chair. Raise your right hand above your head and straighten it. Then with your right hand gently pull your head towards your shoulder until you feel a slight stretch of the neck muscles. Hold the pose for 10-15 seconds. Take turns once on each side.
