Deskercise your way to healthy back.

Backache is the no.1 complaint found in corporate employees which is most of the times associated with their sedentary lifestyle.

We all know how important it is to keep our backs strong so that we can survive those hours of sitting at our desks, but it is difficult to find the time to exercise when we are glued to that chair for <8 hours every day.

Fortunately,we have found out some smart ways to strengthen your backs which can be done right at your desk!

SHOULDER ROTATIONS

They target the muscles of your shoulders and upper back.Rotate your shoulders backward and forward 10 times each with you sitting in an upright position and your palms are on the thighs.

SPINAL ROTATIONS

Focuses on the lower back muscles.Sit upright with your palms on the thighs and turn slowly to the right(as far as you can) and return to face forward,continue the same for the left side. Repeat this 5 times.

CHAIR SQUATS

This helps to strengthen your back, abs and thigh muscles.Stand up straight and lower your body as if you were going to sit down in your chair,but stop just before your bottom touches the chair.

BIG HUG

Stretch your body by hugging yourself! Place the right hand on your left shoulder and the left hand on your right shoulder.

ARM OVERHEAD

Stretch your arms overhead and interlock your fingers.Turn the palms to the ceiling as you lift your chin up, tilt your head back, and look up

FORWARD BEND 

Relieves stress and tension from neck and shoulders.Keep your knees together and slowly bend forward with your chest on your thighs and arms hanging by the side. Hold this position for three breaths.

Prolonged sitting can play havoc on the back. Practicing a good posture and taking a break every couple of hours to strengthen the muscles can help you get rid of the backache. 

 

Here are some tips to have a healthy back:      

•  Keep the lower back adhered to the back rest of the chair.   

•  Placing a cushion/pillow on the chair could help too.      

•  Sit in an upright position.       

•  Place the feet flat on the floor

Adjust the chair in a way where your arms are not flexed nor are they straight out.