![]() If you’re considering a stability ball chair: Using a stability ball as a chair can help reinforce spinal alignment throughout the day. Swap your office chair for a stability ball Repeat as often as you’d like, making sure that you move with your own breath.As you exhale, bring your chin toward your chest and bring your belly button toward your spine.As you inhale, look slightly up and drop your abdomen toward the ground.Come onto all fours, with your hands and knees bearing equal weight.This pose stretches out the spine and alleviates pressure from the lower back and shoulders. If you’ve ever been to a yoga class, you have likely done more than a few cat-cow poses. You may also practice a variation called a high plank, which is done on your hands instead of your forearms. ![]() Hold this pose for 30 to 60 seconds at a time.Keep your shoulders back and your chin slightly down. Step your legs back so that you’re on your toes, keeping the pressure in your heels as you tighten your glutes and abdomen.Position yourself onto your knees and your forearms, making sure that your elbows are in line with your shoulders.When done correctly, they strengthen your core muscles in the back and abdomen, which can take unnecessary pressure off your spine. Planks are recommended by fitness instructors, as well as physical therapists and chiropractors. Walk only as fast as you can maintain a good posture - if you slouch at any point, you’re better off taking smaller strides.Roll your shoulders up and then back so that you aren’t shrugging forward.Before you start, make sure your head and shoulders are in a straight line with your hips and legs.You can take brisk walks throughout the day, fitting them in before work, during your lunch break, and after dinner.Ĭonsider the following tips to get the most out of your walk: This helps to ease the pressure off your sit bones and low back. One way to combat the negative effects of sitting is by taking walking breaks throughout the day. ![]() You can help reverse such effects with exercise and stretching. It can also affect the alignment of your spine over time. This may exacerbate your back pain and lead to poor posture. If you’re like many Americans, you likely sit for most of the day at work and for entertainment. Talk to a doctor to see which strategies are best for you. More severe cases of spinal issues may require medical care or surgery. You can start by being more aware of your spine alignment and making sure you stretch your body and get regular exercise. Just as spine misalignment happens over time, correcting it requires a long-term effort.
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