Home office, quarantine, curfew: the current Corona-crisis ensures that the activity of people significantly reduced.
The everyday way to work, on the sports routines in the Gym or swimming pool, and activities with friends way to fall.
Instead, many spend their time mainly at a Desk or on the Sofa. However, the lack of exercise can quickly lead to muscle tension associated with unpleasant back and neck pain.
Muscle tension and pain prevent, recommends Dr. Munther Sabarini – neurosurgeon and founder of the Avicenna clinic for spinal surgery in Berlin – different Exercises that keep the spine in motion.
1. Movement at your Desk
It is the Coronavirus curb is to remain and the people work from home. But who is constantly working at the Desk, runs the risk of tension under the muscle, and resulting back and neck pain to suffer.
“This not only applies to the lower spine but also the cervical spine. Sitting, the spine and the back muscles claimed more than walking or Standing […]“, as Dr. Munther Sabarini.
In order to keep even while working at your Desk, the spine in motion, recommends that the neuro-surgeon a to avoid bowed head and a curved back strongly.
Instead, you should make sure that you adopt a straight posture and the sitting position always varies.
“It is recommended that the head still with the Hand to touch with the feet on the floor under the table or lean on the chair – the main thing is that the spine stays in motion [ … ],” advises Dr. Munther Sabarini.
6 Stretching Exercises for the Desk
2. Apple picking for the back
A further recommendation of the doctor, is the “Apple picking”. This provides you upright and engages with the left hand and the rake Arm to an imaginary Apple from a tree.
The entire range of motion should be exploited and further expanded.
This Exercise is suitable for any age group and provides optimal stretching and loosening the muscles of the back.
3. Mobilization of the chest
As a counter-player, you should also stretch the chest sufficiently. Dr. Munther Sabarini recommends a simple mobilization exercise: “Just a straight body position, gaze directed forward, the hands in the hips lifted and chest out to the front lines.
The back forms a slight hollow back. Then arch your back and the shoulders pull forward, so that a diffraction occurs. The view is reduced. When you Straighten up and when you Bend exhale […]“.
During this Exercise the chest muscles, strengthens and at the same time the back muscles loosen. The entire movement consists of three rounds for 30 seconds each.
4. Floor exercises for chest and back muscles
Anyone who wants to strengthen his chest and back muscles without equipment, or Equipment, you should try this bottom exercise. For this purpose, you lay with your back on the floor and legs hip width apart.
Now, the buttocks is lifted in the direction of the ceiling and remains briefly in this Position. After about 10 to 15 seconds to lower the buttocks and repeat this movement six times.
This version is still too easy? For more intensity, alternately, a leg can be, as an extension of the hip is stretched upwards, so that the load is only on one leg.
All the Exercises serve to keep even without an extensive training session to be fit and to avoid tension.
Michelle Steinmetz
*The contribution of “the home office will keep in the Corona-crisis: 4 tips, neck and back healthy” published by FitForFun. Contact with the executives here.