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Back Exercises for People Who Sit
These easy back exercises are
designed for people who sit. Taking a micro-break for back exercise can help
realign a slouching spine. It can also relieve muscle tension caused by sitting.
you'll feel an energy and circulation boost, too. Try these exercises at your
desk, at home, or even in your car. you can take a few minutes for all six
exercises, or just do one or two. The more you do, the better you'll feel. Do
each exercise slowly, stretching as far as you can, then pause a moment (but
don't hold), and release.
If you have had
back problems in the past, or if you feel back pain during any of these
exercises, stop and consult our office before continuing.
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For Your Cervical Curve
Chin Glide
Why: To help realign your
cervical curve.
How: Glide your chin straight
back, keeping your head and ears level. (You'll know you're doing this
exercise right if it gives you the feeling of a double chin.) Repeat
5 to 10 times, several times a day. |
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Shoulder Circles
Why: To release muscle
tension in your neck, shoulders, and upper back.
How: Circle your
shoulders backward in a wide arc. Make several circles, then relax.
Repeat 5 to 10 times, several times a day. You can also circle your
head, slowly and gently in either direction, to release tension in your
neck and upper back. |
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For Your Thoracic Curve
Middle Back Stretch
Why: To realign your
thoracic curve.
How: Bend both elbows
and press one arm above you (as if you're trying to brush your ear with
your elbow) and the other behind you. Press as far as you can stretch.
Pause a moment, then release. Repeat 5 to 10 times on each side,
several times a day. |
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Elbow Press
Why: To release muscle
tension in your middle back.
How: Bring your elbows
out to the side at chest level. Press them gently backward as far as you
can stretch. Pause a moment, then release. Repeat 5 to 10 times,
several times a day. Try this when you feel a little stiff or tired. |
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For Your Lumbar Curve
Reverse the Curve
Why: To reverse the
"slouch curve" and release muscle tension in your lower back.
How: For your safety,
stand up. Press your palms on your lower back for support, and gently bend
backward. Pause a moment, then release. Repeat 5 to 10 times,
several times a day. |
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Tummy Tuck
Why: To strengthen your
abdominal muscles. These muscles help support your lower back and keep it
aligned.
How: Sit with your
buttocks firmly against the back of your chair. Exhale and tighten your
abdominal muscles for a count of 10. Release. Repeat 5 to 10 times,
several times a day. |
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