A sedentary lifestyle is a problem in the 21st century. Many people spend their day working on a computer, driving a car, using an elevator, and so on. The movement has become a luxury for modern people. Moreover, the physiology of human bodies requires movement. A sedentary lifestyle leads to health problems. In the 21st century, more than half of people suffer from obesity, scoliosis, chronic fatigue, and so on. You can prevent these diseases from occurring if you change your lifestyle and convince yourself to pay attention and care to your body.
Of course, you can’t leave your job and move around all day. You need to find a balance between work and health. Pay attention to how you sit during the day. Office chairs do not help your body maintain a natural position. Typically, your pelvis and lower back move a little back and you put a lot of stress on your spine. Using extra back cushions and bolsters is not beneficial.
Even if the back is kept straight by the bolsters under the lower back and neck, but the seat of the chair remains horizontal (parallel to the floor), tension in the pelvic-lumbar region remains.
Pillows and bolsters can make your day more comfortable, but they will hurt your muscle corset. The deep muscles of the back lose the habit of maintaining balance, which leads to a violation of the stabilization of the spine during the rest of the day. Weak muscles lead to the appearance of vertebral hernias and protrusions. Even the slightest household movement harms your spine if your muscles are not developed.
Active work is the best option for a healthy back. But not everyone can find this option. Therefore, you need to learn how to be active throughout the day without losing your job. You can move around the office every half-hour, walk to and from work, climb stairs, and so on.
Also, you need to do exercises in the morning and in the evening to improve the work of blood vessels and strengthen muscles. Also, you can use some simple exercises in the office. Also, remember to keep your back correct throughout the day so that your spine does not suffer from additional stress.
Fitness trainers recommend several exercises that are great for people who spend most of their day sitting at a computer or moving little at all.
Stretching the muscles of the neck.
When you sit for a long time, your muscles contract and prevent blood from flowing to your brain. This has many negative consequences, so you need to relax these muscles. To do this, you need to perform the following exercises, which you can perform without getting up from your chair.
Slowly tilt your head to one side and the other. Do it 5-10 times.
Then, place one hand on the opposite side and press slowly while tilting your head to your shoulder and stay in this position for 10-15 seconds, then change your hand. Do 3-4 reps on each side.
Lower your right hand and grab a chair. Tilt your chin towards your chest and try to reach with your left ear to your left shoulder. Then do the same on the other side. Repeat the exercise 5 times in each direction.
Crossing arms from behind a back.
Raise your right hand and bend at the elbow behind your head. Try to reach behind your back with your left hand from below and lock your fingers into the lock. Change hands and do a few reps, holding 10 seconds each time. If you cannot reach it, then take a towel in your hand.