3 exercises to help relax your neck and back from sitting for long periods.
Some easy-to-perform exercises can help counteract the harmful effects of a sedentary lifestyle and poor posture, relaxing the neck and back areas that are prone to fatigue and pain.
1. Neck relaxation exercise
- Initial position:Sit in the chair with your back straight and your left hand holding the seat cushion.
- How to do it:Place your right hand over your left ear and insert your right middle finger into the ear (as shown in the image). Tilt your head to the right while pressing with your right hand, then return to the starting position. Repeat 7 times, then switch sides.
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Neck relaxation exercises help relieve pain caused by neck and shoulder stiffness. |
- Effects:This exercise helps relax the neck muscles, relieving muscle pain and stiffness caused by prolonged periods of stiffness in a fixed posture, especially for office workers using computers, phones, and other smart electronic devices.
2. Wrist relaxation exercise
ButInitial position:Erect.
ButHow to do it:Extend both arms straight in front of you and cross your fingers, palms facing outwards, so that your arms form a rectangle. Then push your arms to the right, keeping them straight and parallel, without bending your elbows. Hold this position for 7 seconds.
Repeat this 7 times, then switch sides.
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Wrist relaxation exercises help to relax the shoulder area. |
- Effects:This exercise helps to relax the wrists. When the wrists are relaxed, it will help to relax the neck and shoulder area as well.
3. Back relaxation exercises
ButInitial position:Stand with your feet hip-width apart.
- How to do it:Extend both arms forward, using your right hand to grasp your left wrist. Pull your left arm to the right, twisting your spine without moving your hips. Hold this position for 7 seconds, then slowly return to the starting position.
Perform this 7 times, focusing on the stretching motion. Then switch sides.
ButEffects:This exercise helps relax the lower back, which is prone to pain and fatigue from prolonged sitting, making it suitable for office workers and promoting back muscle relaxation.
Muscle stretching exercises include movements that lengthen muscles that are mostly contracted and cause muscle soreness, such as large muscles in the back, shoulders, chest, arms, legs, and abdomen.
During exercise, move gently and slowly, without tensing, and stop before reaching the pain threshold.
Additionally, be sure to breathe using your diaphragm to enhance the relaxation process.
