If you have become a work lounger, sitting staring at a computer screen on the daily, you are like majority of desk workers. Sitting in an office with minimal activity can be wreaking havoc on your body. And guess what, it is likely you could be causing damage to your back and it may not be looking so beautiful. You may even find that your only activity for the day is heading to the water cooler for a drink, so you just may need to rev up your life. Before you cause further damage, it is time for you to take action. Aside from adding more walking exercise into your daily routine, it would help to add some back exercises. And the exercises are easy to add to your day because you can actually do them right at your desk. All these exercises are all proven to prevent back pain, improve your wellness and give you a beautiful back!
1. Shoulder Shrugs
Toning and sculpting your back does not require heavy lifting! Simply sit up straight with both feet rested on the floor and shrug your shoulders. Let your arms hang rest loosely by your sides. Raise your shoulders as high as you can. Then relax and bring your shoulders down. Repeat this exercise several times so you can be on your way to a beautiful back.
2. Shoulder Blade Hold
Now reach your arms behind you, while squeezing your shoulder blades, hold for 10 seconds, then relax. This is a shoulder blade hold that will help you to relieve tension in your back and just feel better. Perform for 10 sets of 10 second holds throughout the day for a beautiful back!
3. Shoulder Rolls
Roll out your shoulders to release tension and target the muscles through your back. As you roll out gently, you will feel almost instant relief. And without ever having to lift weights you will work your back muscles.
4. Spinal Twist
Stand up straight, hold the chair and look behind you. This is a great way to stretch out your spinal and back muscles to prepare you for a great workout. This is also an effective way to aid recovery. Repeat each side for 5 times!
5. Back Arches
Lean forward, put your arms behind your head and arch your back to stretch. Try to put your back in a gentle C position. Take a deep breath and repeat for 10 times to increase your flexibility and kick any stress to the curb so you can achieve a beautiful back!
6. Side Bend
Sit up straight with your best posture now lean toward the left bending your torso, next go to the right. Repeat for 5 sets each side to stretch out your core and back. This will help you to target the accessory muscle groups in your back to tone and sculpt on your way to a beautiful back!
7. Seated Forward Fold
Sit up straight with your best posture to have a beautiful back. Now keep your knees together, lean forward and avoid rounding your back. Grab your shins with both hands. Then stay in this position as long as you can comfortably. Repeat three times to tone, tighten and stretch your body!
So what are you waiting for? Get your beautiful back by performing these exercises on the daily!