Lack of movement can trigger a variety of problems, resulting in pain and discomfort.
The modern lifestyle often forces us to sit at a desk for long hours, whether at work, study or even in our free time. While this routine may be necessary in many cases, it is not without health consequences, especially for the lower back. Lack of movement when sitting for prolonged periods can trigger a variety of problems, resulting in pain and discomfort.
However, adopting simple practices can help relieve tension and improve your health. vertebral column. Physiotherapist and researcher José Ordenes shares five active mobility tips that can be done at work to minimize strain and prevent lower back problems. Watch!
1. Mobility of the spine
Sitting, keep your feet on the ground and your back straight. Slowly rotate your torso to the right, holding the back of the chair with your left hand as far as you can without feeling discomfort. Do 5 to 10 repetitions on each side.
This exercise helps improve the flexibility of the spine.
2. Hip mobility
Sit on the edge of the chair and cross your right leg over your left. Keep the column Stand straight and gently press your right knee down as much as you can without feeling discomfort. Repeat this movement for 15-20 seconds and repeat with the other leg.
This mobility helps loosen the hip muscles, which can become tight if left untrained.
3. Hamstring mobility
Sitting, extend your right leg forward, keeping your heel on the floor and your toes pointing toward the ceiling. He tilts his torso slightly towards the straight leg. Repeat for 15-20 seconds and switch legs.
This mobilizes the hamstrings (a group of muscles located at the back of the thigh), which tend to work statically when we sit for a long time.
4. Mobility of the lumbopelvic complex (core)
Sit back in your chair, keep your feet on the floor and clasp your hands behind your head. Slightly extend your torso as much as possible without feeling discomfort. Repeat this movement, from neutral to extension, 5 to 10 times.
This technique aims to relieve tension muscles paravertebral muscles, which can become overloaded after long periods of sitting.
Change your belief about posture
It is important to move at least every half hour, getting up or doing the previous mobility. The best posture for static work is to constantly change your posture to avoid overloading your structures.
Remember to perform the techniques in a smooth and controlled manner. They can be done several times a day to maintain flexibility and relieve muscle tension. Additionally, it’s important to remember to consult a physical therapist or healthcare provider if you have concerns about your posture or back pain.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
