back exercises
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5 Simple Back Exercises That Work Like A Massage

Over the years, we have begun to realize that sitting around in front of a computer does not do well. The back starts to hurt at different points, the posture gets worse and the muscle problems also appear. If you do not have the time or money for a massage, it is important to know some easy stretching exercises that can be done anywhere. In addition to improving posture, they give energy to the day to day.

Check out the examples we bring today. If you are going through a critical phase with low back or neck pain, talk to a specialist not to get hurt.

1. Butterfly wings

For: cervical (neck). This exercise restores proper spinal posture and helps improve blood flow.

Start position: Sit on the end of a chair with your back straight. Separate your legs shoulder-width apart and leave your feet flat on the floor.

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This exercise is an adaptation of  some stretches . Bend your elbows and place your fingers on the back of your neck. Inhale and place the ribcage out. When exhaling, return to the starting position and arch your back, moving the abdomen back. Feel how muscles lengthen. Exercise can not cause any pain.

Repeat: 5 times.

 2. Cat backs

To: eliminate pains in the lower back, restore the natural posture of the vertebrae and lower back.

Initial position: sit with your back straight and your hands on your knees.

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Inhale and straighten the rib cage forward , trying to unite the shoulder blades as far as possible. Stretch your head up, exhale, and arch your back by moving your shoulders forward as far as you can. The head should go toward the knees.

Repeat: 8 times.

3. Turns

To: calm pains in the lower back and help in the functioning of the stomach and intestine.

Initial position: Sit with your back straight and your feet flat on the floor.

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Inhale, and as you exhale, turn your shoulders to one side, keeping the rest of the trunk still. Rest your hands on the back of the chair without bending your back. Stay in this position for 30 seconds, or the time to take 5 deep breaths. Repeat the process on the other side.

Repeat: 3 times for each side.

4. Side bend

To: help in blood circulation after standing for a long time in the same position, stretching the muscles of the side of the back.

Initial position: Sit with your back straight.

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Put one hand on the side seat of the chair and relax your shoulders. Lift the other arm and begin to  tilt it to the side , as in the picture, feeling the muscle lengthen. Try to keep your back straight, without leaning forward.

Repeat: 10 times for each side.

5. Chair pigeon

To: eliminate tiredness of the legs, stretch the muscles of the hip and lower back.

Initial position: Sit with your back straight. Place the ankle of one leg over the other leg, near the knee.

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Tilt your body forward and feel how the chest ‘opens’ during the process. It is very important to keep your back straight. Stay in that position for 30 seconds, or the time to complete 5 deep breaths. Then change your leg.

Repeat: 2 to 3 times with each leg.

Bonus: A great exercise to lengthen the lower back

You may not be able to do this exercise in the office as it is done on the floor. But be sure to do it at home.

It is one of pilates teachers’ favorite exercises because it stretches and relaxes the back and glutes. In addition, it is one of the most effective positions to relieve back pain . This stretching will help after a strong workout, or before bed, to relax.

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Initial position: Lie flat on your belly.

Bend both legs toward the chest. Hug your left knee and bring it closer to your chest. Then stretch your right leg toward the floor. Stay in this position for 30 seconds. Return to the starting position and change leg.

Important: Do not lower the leg before the other is close to the chest. This is important for the quality of stretching.

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