You can significantly reduce pain and stiffness in your back, neck, legs, and even hands if you set aside time for these simple exercises two to three times a week.
In modern society, many people spend most of the day sitting.
If you’re one of these, you’re probably feeling some of the effects of sitting a lot, even if you make time to go to the gym.
In addition to the increased risk of obesity, perhaps the most prominent effects of constant sitting are stiffness and pain in the back, neck, and even the joints of the hands and feet.
The good news is that you can reduce these symptoms with simple stretching exercises.
In addition to aerobic exercise and weight training, it’s important to move your joints and stretch your muscles if you want to get rid of pain and stiffness.
Below are eight simple exercises that do not take much time and will be of great help to you:
Neck and shoulder exercises
Working at a computer every day may take its toll on your neck and shoulders.
If you work in an office, it’s likely that you experience pain and stiffness in this area from time to time.
Sometimes due to the incorrect position of the body, you can also feel headaches, so it is important to do exercises for this area at least several times a week.
Stretching the neck and shoulders
Rest your left hand on the wall as in the illustration below. Slowly turn your head to the right side and bring your chin to your right shoulder, then return it to the starting position.
Repeat ten times, then do the exercise on the other side.
It is important to perform the exercise slowly, without sudden movements. At the same time, you should not feel pain, but a slight stretch.
Reducing pain and stiffness
Place your feet about ten centimeters from the wall and lean your back against it.
Your hands should be “glued” to the wall and placed by your body. Don’t hunch your shoulders.
Without separating them from the wall, slowly raise your arms sideways, to shoulder height, then lower them.
Do ten repetitions.
Exercises for the joints of the palms
And slouching at a computer can have a negative impact, especially if you spend a large part of the day in this position.
If you have pain or stiffness in your hands and fingers, and you spend a lot of time at the computer, this is most likely the cause.
Movement of the palms
For this exercise you will need a forearm exerciser. Hold it firmly in the palm of your hand and alternately squeeze and relax it. Do ten repetitions with each palm.
If you don’t have a rubber band, you can also use two small balls that you have to roll in the palm of your hand.
Do the exercise for about 10 seconds with each palm.
Palm movement without equipment
If you don’t have rubber or balls, you can still move your palms.
First grasp the wrist of the left palm with the right. Then make ten circular movements with the left palm in a clockwise direction and repeat with the other palm.
To move your fingers, grasp the index finger of your left hand with the index finger of your right hand, as in the illustration below. Pull slowly with both hands and repeat the exercise with all fingers of both palms.
Exercises for legs, buttocks and back
Buttock muscles suffer perhaps the most if you sit all the time, so you should not skip them.
An exercise you can do in the office
This exercise will help stretch your butt and leg muscles and can be of great benefit if you experience pain and stiffness while at work.
Sit on the edge of the chair. Your right leg should be bent, with the foot firmly planted on the ground, and the left leg extended forward. Don’t even lift your left foot.
Place your hands on your waist and begin to slowly bend forward. When you feel a stretch, stay in that position for two to three seconds, then straighten up.
Do five to ten repetitions, then do the exercise with the other leg.
Exercise to reduce back pain
Lie on the floor and bend both legs. It would be a good idea to put a small pillow or a folded towel under your neck.
Place your left foot on your right knee as in the illustration below. Grab your right leg and slowly pull it towards you. Do not lift your buttocks off the floor.
When you feel a stretch, hold the position for 20-30 seconds, then repeat with the other leg.
