For those of us that sit for long due to the nature of our jobs, some of us experience some sort of pains at our back. A good number of times, we find ourselves punching it, pushing against the wall, trying to twist at different direction amidst others. These actions we take still doesn't make the back pain go.
Most of the time, it is observed that you are suffering from "Tight hamstrings"... How do you know if you are suffering from tight hamstrings? Take this exercise.
Stand up straight, keep your legs together, try touching your toes with your back straight and without bending your knees. If you can't reach your toes and but stop probably around the shin it simply means you're having "Tight hamstrings" which in turn is resulting into the pain you're having at your back.
However, I have compiled brief exercises here that you should do every morning before you get into your sitting position to ease of the pain at your back.
1. The hamstring stretch;Hold for 30 seconds, twice for each leg.
2. Knee to chest stretch;
This method helps strengthen and relax your glutes. Hold for 20 seconds for each leg twice.
The Video below shows the hamstring stretch and knee to chest stretch.
3. Spinal stretch.
Hold for 20 seconds and repeat the process on the other knee. You can do this as many times as you want but don’t overdo it
The Video below shows the Spinal Stretch
4. The piriformis stretch
Hold for 30 seconds and repeat with the other leg.
The Video below shows the Piriformis stretch
5. Hip flexors stretch
Hold for 30 seconds and then switch and repeat
The video below shows the Hip flexors stretch
6. Quadriceps lying down stretch.
Hold for 30 seconds on each side. Do it twice on each side.
The video below shows the Quadriceps lying down stretch.
7. Total back stretch
Hold this for 30 seconds
The Video below shows how to do the Total back stretch
Try these exercises and be dedicated to them for a month. You should notice a significant change in your body system.
Should you have any comment or question, please leave it below. I'll get back to you.
In the spinal stretch (#3) and the quad stretch (#6), it is preferable to bend the lower leg at 90 deg
ReplyDeletethanks for your observation @Krishna, however, the positions there are the best ways to get the exercises done. You may not be able to attain it initially, but as time goes on with continuous practice it is achievable. Remember no pain no gain.
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