Here’s a great way to reduce tension in the upper back, neck and shoulders. Practice this stretch at your desk after long hours of sitting in front of the computer or talking on the telephone. CLICK & SEE THE PICTURES
Sit upright toward the front edge of a sturdy chair. Place your feet below your knees, hip-width apart. Hook your left elbow over your right elbow and wrap your forearms, pressing the palms of your hands together as much as you can. Inhale and raise your arms as you arch your upper back. Pause for a few breaths.
On an exhale, bring your chin in toward your throat, press your navel to your spine and move your elbows down toward your waist. Pause with your back in this C-curve position. Feel a deep stretch in your entire back and across the back of your shoulders. Inhale, raise your arms to repeat the arch and exhale again to repeat the C-curve. Return to center, then switch your arms and repeat.
Here’s a nice stretch for your middle and lower back that fits easily into your workday. Just move your chair away from the desk and give it a try whenever your back feels tight or stiff. This move is also a great way to release tension in your neck and shoulders.
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Sit all the way to the back of a sturdy chair (not a rolling one). Place your feet shoulder-width apart with your ankles below your knees, feet flat on the floor. Bend forward at the hips, bringing your chest and ribcage in between your inner thighs. Reach your arms in front of you, with your hands on the floor, looking down between your feet. Pause and feel the stretch in your middle and lower back.
Once you feel comfortable with the stretch, reach your hands behind your feet and grasp the front legs of the chair. Aim the crown of your head forward away from the chair as you engage your upper back muscles and slide your shoulders down away from your ears. Pull your torso closer to the floor to feel a deeper stretch. Hold for three to six complete breaths, release your hands and slowly sit upright to come out of the stretch.
Have you ever thought of using a folding chair when performing abdominal crunches? Try it. You’ll find that it’s a comfortable way to focus on contracting your abs without feeling pressure on your back.
STEP-1. Place an open-back chair or bench on a flat, padded surface and lie down in front of it. Place your lower legs on the seat of the chair with your feet hanging off the back end of the seat. Scoot in so your hips are close to the chair. Place your hands behind your head with your elbows pointed out to the sides. Inhale, allowing your abdomen and rib cage to rise slightly.
STEP-2. On an exhale, push your back firmly against the floor as you contract your abdominal muscles to raise your chest, shoulders and head off the floor. Pause for two seconds with the front of your ribs and navel pressed toward the floor. Remember to rest your head in your hands so your neck and shoulders can stay relaxed. Lower and repeat 15 to 20 reps. Rest 20 seconds and repeat another set.
To strengthen the muscles in your upper back and rear delts (those muscles in the back of your shoulders), try this simple move. It’s ideal after hours of sitting in front of a computer or driving. Pulling your elbows behind you engages your upper back, which helps relieve tension in your chest, neck and upper trapezius muscles.
1. Place the center of a resistance band or stretch tubing under your right foot. Grasp the ends of the band in each hand. Bend your right knee and lean your torsoforward with your arms hanging below your shoulders. Keep your abdominals pulled in to support your spine.
2. On an exhale, point your elbows back and gradually stretch the band as you move your hands toward your hip bones. Be sure to keep the tops of your shoulders pressed down away from your ears. Pause for two seconds with your hands near your hips. Lower to the start position and repeat 12 to 16 times.
Rotate your neck clock-wise and then anti-clockwise. Sit cross-legged on the floor. Drop the neck forward, chin should touch the chest, roll your face to your left, then drop your head back, roll to the right and come back to the starting position. Repeat in anti-clockwise. Repeat five to six times in each direction.
To relieve tired collar muscles, rest your hands on your thighs and roll your shoulders front to back and then back to front. Repeat five to six times.
The lower back feels the strain if you are on your feet, or sitting in the same posture for too long. Twisting it flexes the spine. Lie on your back and pull your knees up. Drop your knees to the left such that the left knee touches the floor and the right thigh and knee rests on it. Twist your head to your right side and your hands should be near your ears, and your mouth should be as if you’ve just yawned. Hold for a count of seven and then change directions. Repeat three times for each side. Then sit up for a short session of Pranayam
The energy regeneration point is located on the middle of the inside of the right forearm. Press, roll and pump it with your left thumb to energise it.