How To You should stretch your back while sitting.
Many people spend a lot of time sitting at a desk, in a car, or in front of a computer, all of which can cause back pain.If you feel stiff or sore, do a few stretches after every hour of sitting.If you want to keep your spine supple and muscles toned, try seated stretching exercises.Some of the stretches are hidden, but they can all help to relieve stress and muscle tension.
Step 1: Take a spine stretch.
A spine stretch can help keep your spine supple.Take a seat near the edge of the chair.Put your feet on the floor.If you want your chin to touch your chest, you need to spread your knees apart.Lower your upper body between your legs by bending your spine.Hold for three to five seconds and breathe normally.Place your hands and arms between your legs.Slowly loosen your spine.Do it three to five times.
Step 2: You can try a forward bend.
This variation of the spine stretch creates a deeper stretch.Place your feet on the floor.Try to grab your ankles by bending at the waist.Relax.If you can, grab your ankle and arch your back like a cat.Hold for five to eight seconds.Relax and repeat five to eight times.A towel can be used as a band around your ankle.Step on the towel to hold it in place.While arching your back, use the towel to help pull yourself toward your ankles.
Step 3: Do a number four stretch.
The person is sitting on a chair.On your left leg, place your right ankle.As you lean forward, lightly press on the inside of your right knee.Relax deeply.Lean forward even more as you exhale.Apply pressure as you breathe.Do the same thing with your other side.
Step 4: Look at the ceiling.
Make sure you don't slide off the edge of the chair.Look up.Start focusing on the parts of the ceiling that are further away from you.Relax and hold for five to eight seconds.You should repeat five to eight times.
Step 5: You should bend at the waist.
Place your feet on the floor.Point at the ceiling with your right arm.If you want your arm to point to the wall, you have to bend at the waist.Hold for about 10 seconds and breathe normally.Relax on the other side.You should repeat three to five times.
Step 6: A spine stretch is done with a twist.
Place your feet on the floor by sitting near the edge of the chair.If you want your chin to touch your chest, you need to spread your knees apart.Put your hands on your knees.Hold for three to five seconds if you twist your upper body one way.To push your upper body, use your hands.Slowly untwist.Do it three to five times.You may be able to increase the twist, but make sure the chair is stable and won't roll out from under you.On both sides, repeat this exercise.
Step 7: Turn and twist.
With both hands, grab the arm or seat of your chair.Pull yourself into more of a twist by twisting your upper body, using the arms or the seat of the chair.Hold for five to eight seconds and then twist in the opposite direction.You should repeat five to eight times.
Step 8: There should be more of a twist.
You should cross your right leg over the left one.You can grab your right knee with your left hand.Hold for about 10 seconds after twisting to the right.Hold the legs for 10 seconds.Three times.
Step 9: Take care of your lower back.
You can sit on the edge of the chair.Place your palms on your back.As you lift your chest towards the ceiling, push your elbow back.It's a good idea to feel a stretch in your back.For 15 seconds, hold this stretch.You should repeat two to three times.
Step 10: Pull your knees together.
You should sit in your chair.Bring your knee towards your chest by grabbing your right knee.Don't lean forward and keep your back straight.Slowly lower your knee.Hold for 30 seconds.Continue with the left knee.
Step 11: The camel has a back stretch.
You should sit on your chair.Take your shoulders inward in a shrugging gesture.Pull your shoulders in and out.Hold for five to ten seconds and breathe normally.At your sides, hang your hands and arms.Bring your shoulders back slowly.Do it five to eight times.
Step 12: Go toward the sky.
Raise your hands to the sky or ceiling while seated.As if you were touching the ceiling.Hold for five to eight seconds and relax.Every time, reach higher.