Hi everyone! Just a friendly reminder to do some stretches throughout the day, especially if you have been sitting and working for long periods of time.
Today we will introduce three exercises for the lower back, in which two can be done while remaining in the comfort of your chair. These are especially helpful if you have back pain and are not comfortable with standing. It can also reduce the sudden impact on your spine and lower back if you are jumping.
1. Knees to Chest
While laying on your back with feet flat on the floor, grasp both your knees and pull them to your chest as close as possible. Hold this position for 3-5 seconds and slowly lower until your feet are back on the floor.
Be sure to keep your back flat against the ground and chin tucked. You can repeat this for 6-8 times.
2. Seated Jumping Jacks
Sit towards the front of your chair with your feet flat and arms resting at your sides.
Extend your legs to the sides while keeping your heels on the floor. At the same time, raise your arms into a ‘V’ above your head. This will give you a star shape formation.
Bring your arms and legs back to the starting position and repeat this for 10-15 times.
3. Spine Stretcher
Sitting straight up in your chair with both feet flat on the floor, raise both hands straight above your head. Reach as high up as you can.
You can also alternate raising your hands, reaching up one at a time.
Repeat this for 10-15 times for both hands, or 10-15 times on each side.