Helps stretching my posture
Exercises to strengthen the upright posture
Sitting in front of the computer all the time puts many people on their backs and causes pain. A straight posture alone is not enough for the time being - the back, the hips and thus the posture itself must be specifically strengthened.
Why we find it so difficult to sit upright
Many of us sit at the computer all day, mostly lolling in the office chair without maintaining our posture. If you decide to sit upright, it can quickly become uncomfortable. This happens for the simple reason that the muscles are too weak to support the upper body for long periods of time. The muscles are unable to maintain a straight posture for a long period of time. Because I can't expect miracles from a muscle that I seldom or never use. Rather, I have to give him the chance to “reactivate” himself through regular addressing and targeted strengthening.
Strong back without pain
Before we get to the strengthening exercises, let's just say something on our own behalf: Our training world expert Katharina Brinkmann has published an extensive online program that deals with back problems in a dedicated and holistic manner.
That means she has oneExercise concept specially tailored to back pain that introduces simple and effective techniques to help you stretch shorted muscles, strengthen your entire back, and correct poor posture. In this way you will learn how to treat your back problem yourself so that your pain will soon be a thing of the past.
The functional training program to relieve discomfort, improve posture and build muscles!
And the best thing about it is that every Trainingsworld user receives a 20% discount on purchase. Code: tw-back-20. If you want to learn more, just click on the banner on the right.
The posture and muscles of the upper back
The muscles of the upper back mainly consist of interscapular muscles, i.e. the muscles between the spine and the shoulder blades. We need these muscles to guide the shoulder blades back and down. The main activity here is the serratus anterior muscle and the rhomboideus muscle. In order to fully exploit the function, the direct opponents must be well stretched, i.e. in the shoulder-neck area, the shoulder blade lifters must be stretched and strengthened during mobility training.
Strengthening at home
We lie on the prone position, the palms of the hands point towards the surface, the head, upper body and arms are slightly lifted off the floor. IMPORTANT: The head is an extension of the spine, a slight double chin. The arms then stay at the same height and the shoulder blades are moved back and down, hold for 10 seconds, repeat the whole ten times.
We lie prone, the arms in a U-position with palms facing the surface, arms, upper body and head are raised from the floor. Then extend the arms alternately towards the head, then focus on the shoulder blade movement backwards / downwards when pulling them towards you, hold one arm there, then push the other out.
Strengthening in the office
In the starting position, sit in an upright position on the front edge of the office chair, leaning slightly forward.
Move your shoulder blades back / down as described above, but here do 10 repetitions.
Arms stretched towards the ceiling, palms facing each other, set shoulder blades back / down, make small chopping movements back and forth with your arms.
The detailed description of the stretching exercises can be found here: Exercises to keep the muscles generally flexible
The lower back
In order to optimally strengthen the lower back, the neutral position of the lumbar spine should first be practiced. In the seat, the pelvis can be rolled back and forth, i.e. into the hollow back and into the hunched back. The neutral position is exactly in between.
Tip: From the hollow back position, roll back about 2 centimeters towards the hunched back! This flexibility serves as an optimal intermediate exercise to loosen up the structures.
Strengthening at home
The starting position is the supine position, the feet are feet-width apart, the knees are fist-width apart, the palms face the ceiling. You have to bring the pelvis into the neutral position and lift your buttocks so far from the floor that the knees, hips and shoulders form a sloping line. Then hold the pelvis up without sinking in between. As an increase, you can lift one leg off. The thighs remain parallel to each other, the tip of the foot is drawn in and the pelvis must remain up.
Basically, the exercise for the upper back can also be used here, since the upright posture activates the back muscles and the forward-leaning posture prevents them from falling.
Regular strengthening only makes sense if the mobility of the structures is guaranteed. Stretches for the lower back, glutes and legs can be found under the same link as for the upper back.
If you want to have a healthy back, you shouldn't forget to strengthen your abdominal muscles. Strong abdominal muscles prevent the lumbar spine from being hollowed out, and there is also a coherent muscle corset for torso stability, including the deep back muscles, the deep and oblique abdominal muscles and the pelvic floor.
Strengthening at home
The starting position is the supine position, the arms are next to the body with the palms facing the ceiling, the legs are raised. Bring the lumbar spine to neutral. IMPORTANT: This position MUST be held throughout the exercise. Lift off your legs one at a time, making a 90-degree bend of the hip and knee joints. The lumbar spine remains stable, the legs are alternately stretched out diagonally and pulled back up again. Do 3 sets of 10 repetitions per side, put your legs down one after the other and take a short break.
Strengthening for the office
The starting position is the seat on the office chair. Then keep your knees and elbows alternating with one another on the diagonal. Do 3 sets of 10 repetitions per side of this exercise.
Anyone who strengthens and stretches regularly, but does not shy away from using what they have trained in between times in the office, will quickly notice that pain subsides, mobility and fitness are better, there is no start-up pain after long periods of sitting and the upright posture is problem-free and longer can be held. It is also important that there is a lot of movement in the office too. If you stay in the same position all day, you train tension and muscle inactivity. The training effect for a healthy posture is therefore only half as great.
Author: Angi Peukert
THE WAY TO A HEALTHY BACK
It has now been clearly proven that back patients should carry out exercise programs: Active instead of passive!
Sitting for long periods and poor posture are major causes of back pain. A sedentary day-to-day life and incorrect movement sequences place great strain on the spine.
This leads to wear and tear and muscular-fascial tension and shortening. Therapy through conventional rehabilitation measures in the form of medication and physiotherapy is often not sufficient for a permanent solution. It combats the symptoms, but not the causes.
With Katharina Brinkmann's program you achieve an ideal starting point for more flexibility, strength and endurance. It gives you more energy and optimizes your inner and outer posture: back to a physical and mental balance.
This program is designed as a step-by-step guide to get your back in top shape!
The therapy is for everyone who is suffering from their pain and finally wants to live pain-free again. From housewives to professional athletes. Once you have completed this program, you will understand the criteria on which your back problems are based and which techniques you can use yourself.
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