EXERCISES FOR RELEASE OF THE SPINE IN SEDENTARY EMPLOYMENT
10. 9. 2019 -
Did you know that up to 70% of Czechs have a sedentary job? A few hours of sitting in one place brings a lot of health risks, including very common back and neck pain, or head or hand pain. According to some statistics, every other person suffers from back pain.
Let us reach into conscience, who of us is trying to solve the problems caused by long sitting at work, and who lets them run "with pain"? However, it is not difficult for many of us to achieve pain relief; it is enough for example regular stretching during working hours.
You ask: "How can I exercise if I don't have the necessary aids and appropriate clothing"? You don't need anything at all; anyway, one thing, yes, a chair, but maybe we all have it in the office. :)
EXERCISE WITH ROYAL SPA
To make exercise on a chair effective, it is necessary to follow a few basic rules. During the whole exercise it is important to have a straight sitting position, the knees are apart on the width of the pelvis, the toes are pointing forward, the shoulders are pulled down loosely, the head is pulled up, the chin is retracted and pointing slightly towards the chest, and the breath is regular.
1. STRETCHING OF THE FOREARM AND WRIST MUSCLES (CARPAL TUNNEL RELEASE)
POSITION: correct straight sitting on the chair, both arms tight, palms perpendicularly to the ground.
INSTRUCTIONS: pull your fingers towards you, push the palms apart, breathe for 5 seconds and loosen up. Repeat the exercise 3 times.
2. STRETCHING THE CERVICAL SPINE AND NECK MUSCLE
POSITION: correct straight sitting on the chair.
INSTRUCTIONS: extend one hand sideway perpendicularly to the ground, pulling your fingers back and down. Release your hand in the shoulder (lower down), point the palm towards the body. Place the other arm in the area of the top of the head, moving of your head slowly with the help of the arm stretch your cervical vertebrae and neck into the bow and gently bending. Repeat the exercise 3 times on both sides.
3. STRETCHING THE CHEST BACK AND FLEXORS OF THE NECK
POSITION: correct straight sitting on the chair, hands joined together at the back.
INSTRUCTIONS: pull the chest spine over the back of the chair into the backward bend, keeping it in the backward bend for at least 3 seconds with free breathing. Go into a slight forward bend and loosen up. Repeat the exercise 3 times.
4. LOOSENING OF SHOULDER JOINTS, STRETCHING BACK FROM CERVICAL SPINE TO LUMBAR SPINE
POSITION: correct straight sitting on the chair, both the arms are tightened, the shoulders are held down freely.
INSTRUCTIONS: in circular movements in the direction of the horizontal eights, increase the size of the eights to the maximum size. Finish the exercise by exhaling in a full forward bend, with the hands stretched and facing forward. Repeat the exercise 3 times.
5. STRETCHING OF THE TRUNK, CERVICAL SPINE AND OBLIQUE ABDOMINAL MUSCLES TO ROTATION
POSITION: correct straight sitting on the chair, one hand is up, palm is facing forward.
INSTRUCTIONS: rotate backwards with the upper body, stretch for 3 seconds and return to the position. Then go to the bow, pull your hand and loosen up. Repeat the exercise 3 times on both sides.
6. STRETCHING THE ENTIRE SPINE, CALVES AND BACK OF THIGHS
POSITION: bending forward while standing with the help of the backrest of the chair, the legs are bent and slightly straddled across the pelvis.
INSTRUCTIONS: stretch the chest towards the ground, pull the head forward and the pelvis backwards, breathe for five seconds and loosen up. Repeat the exercise 3 times.
The full video on the topic of EXERCISES FOR RELEASING THE SPINE IN SEDENTARY EPLOYMENT.
THE SPA WILL HELP WITH PROBLEMS
Most of you have already met with back and joint pain, and many of you have underestimated the health complications. Take care of your health; the spa is the right place for prevention. We provide professional spa rehabilitation care. You can choose from our spa treatment stays. The highly skilled team of doctors and physiotherapists will help you from back pain and joints and advise on how to get the right habits and care for your body. The program of treatment stays is conducted by a spa doctor who prescribes an individual treatment plan based on the health status of the client after an initial examination. The doctor closely cooperates with a physiotherapist and a nutritional therapist in evaluating the effect of the treatment.