Four simple stretching exercises to relieve back and neck pain to do at home or in the office
Stretching is an excellent remedy for smart working back pain, one of the most common plagues for those who work from home in times of pandemics. The reasons are many, but first of all, there is an incorrect setting that forces you to work with an arched back. This, coupled with the lack of exercise, is certainly detrimental to the back and posture. For this reason, stretching exercises become indispensable in order to enjoy long-term benefits. Not only improvements in posture, but also in circulation, breathing, loosening of the articular nodes and in the neck. And, above all, the decrease in cervical pressure and back pain typical of desk work. Here are four simple exercises recommended by trainer Simone Maffioletti to do during the working day.
1. Chin To Chest (10 times an hour)
The exercise, which comes from yoga, consists of repeatedly touching the chest with the chin. To do this best you need to keep your shoulders low and aligned and perform the movement slowly. It will help you to remove all the tension that weighs on the neck area.
2. Twist (10 left + 10 right in one hour)
The Twist is an exercise to move the entire chain of the spine, opens the breath and allows you to stretch the tissues. With your hands behind your neck, you rotate your hips and shoulders trying to twist as much as possible, until you feel resistance.
3. McKenzie Extension (10 in one hour)
The McKenzie method – a New Zealand physiotherapist – is applied in numerous physiotherapy centers and this easy extension serves to counteract the hunchbacked pose we take too often on the desk. You put your hands on your back hips and with your gaze upward you push your head up with your gaze turned upward. The aim is to open the front throughout the body and improve breathing.
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4. Unlocking the diaphragm (7 in an hour)
For a correct execution, the movement must be slow and controlled and the entire rib cage must be moved with an inspiration of a few seconds and an exhalation that lasts at least twice as long. Deep breathing helps open the diaphragm and relieve tension throughout the trunk.