How to Stretch Back Muscles After Sitting at a Desk All Day
1. Do a CAT STRETCH by getting on the floor on your hands and knees. Arch your back by pushing the centre of your back up and your tail bone and shoulders downward and hold for a few moments. Then, reverse by pointing your tail bone and shoulders towards the ceiling. Breathe slowly and deeply throughout these movements and repeat several times to stretch your back.
2. Do a TALL STRETCH by grasping your hands high above your head and stretching through your arms and shoulders without moving the back. This is a great exercise at the end of the day or periodically throughout your day.
3. ROTATE YOUR SHOULDERS in circular motions forwards and backwards to help your upper back feel relief from stiffness and lift your shoulders slowly towards your ears several times to stretch shoulder blades and relieve stiffness in the upper back.
4. Do a LOWER BACK STRETCH by standing up and arching your back while supporting it with the palms of both your hands. This can stretch not only your lower back but help with your hips as well.
5. LIE ON THE FLOOR on your back and pull your knees in towards your chest and hold them with your arms. Slowly rock side to side, pressing your spine into the floor to give your back an overall stretch.
6. LEAVE YOUR DESK every hour for at least a few minutes to help minimize stiffness from sitting in one place too long.
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