We know that regular jobs are harmful to our back. We suffer from discomfort, pain, muscles cramps that make our sitting posture worse. It all makes inconvenient to us day by day. We would always feel like we need to get relaxed but do not get enough time for the body massage. So, here in this article our site has listed down some of the exercises for you that you can do it on your office chair and will not need extra time for these.
And believe me, we have tried these exercises, it’s worth. These yoga exercises are based on traditional stretching techniques, and you can quickly do them in your office.
1. Butterfly Wings
Correction in spinal posture and improvement in the blood circulation
Keep your back straight and sit on the edge of the chair. Put your feet on the floor and keep your shoulders wide apart.
This exercise includes much yoga poses like Bhujangasana and Dharanasana. Bring both your hands behind your head and lock your arms behind the neck. As far as possible, try to push your elbows back. Extend your arms while inhaling and push your chest forward. Then come back to the starting point while exhaling. You would feel a gentle muscle stretch, and if it pains during exercise, then you should stop it.
Repeat this exercise for five times.
2. Cat cow
Relief from lower back pain, correction in the position of the lumbar vertebrae
Sit on the chair and keep your back straight and place your arms on the knees.
Inhale when you take your shoulders back and stretching the chest. Make sure that you do not lift the shoulders up. Round your back as you exhale and place your shoulders forward and curl your neck towards the chest.
Repeat this exercise for eight times.
3. Chair twist
Relief from lower back pain, and improvement in the digestion system
Sit on the chair and keep your back straight and feet on the floor.
Straight your spine as you inhale and twist towards the back of the chair as you exhale. While doing this, try to keep your core strong. Keep your hands on the chair with your back straight. Hold this position for about 30 seconds. Then take five deep breaths and change your position.
Do the same for three times for each side.
4. Side bend
Abdominal muscles and chest muscles
Stretched oblique abdominal muscles and chest muscles. And also improves blood circulation.
You have to sit on the chair and keep your back straight.
Place the right hand on the chair and relax your shoulder to go down. Bring the left hand straight towards the sky and start bending to the right side. Feel a gentle stretch while moving your hand. Do not lean forward or backwards. Keep your back straight. Then repeat the same for the left side.
Do this exercise 10 times for each side.
5. Chair pigeon
Feet, glutes and lower back
Stretches the lower back, and feet and glutes get relaxation.
You have to sit on the chair and keep your back straight. Then after that place your right ankle on the top of the left knee.
Bring your body forward a little and feel the stretch. Then try to touch your hips with the stomach. Do not bend more and keep your back straight. By holding this position for 30 seconds, take 5 deep breaths and then change your position.
For each leg, do it for 2-3 times.
Bonus: The lower back stretching exercise
Lying on your back straight.
Bent your left knee and bring it towards the chest. Keep straighten your right leg and keep it on the floor. Be in this position for about 30 seconds. In the same way, bring your right leg close to the chest.