Drawn out sitting has been connected to a scope of ailments. It can unleash destruction on your spine and raises your danger of diabetes, coronary illness, stroke, hypertension and cholesterol. Sitting for extensive stretches of time additionally expands your danger of weight gain and getting hefty. However, the ‘telecommute’ routine has decimated work-life balance as individuals are adhered to their frameworks and spending colossal measures of their waking hours sitting. Henceforth, raised feelings of anxiety and less open doors for development, bringing about new or intensifying back, neck and shoulder torment.
Actually, any all-encompassing sitting -, for example, in the driver’s seat or before a screen – can be hurtful. For example, a 2015 report in Annals of Internal Medicine demonstrated a connection between delayed sitting and more serious danger of kicking the bucket from all causes – in any event, for the individuals who practiced consistently. For the greater part of us, being attached to our framework all day might be inescapable, be that as it may, it’s critical to discover approaches to mix greater action into our day. Indeed, adhering to an activity routine can assist you with keeping up your spinal wellbeing, improve generally speaking wellbeing and prosperity
Exercises for a Healthy Spine
On the event of World Spine Day, celebrated on October 16 consistently to brings issues to light of back torment and other spinal issues, we show a few activities that reinforce your spine and can help with neck or back agony
- Chin to chest stretch: This is a great exercise for those working at a computer. You can do it in a sitting or standing position – to do this exercise, gently tilt your head forward until your chin touches your chest. If you have a desk job, try doing this throughout the day to alleviate neck strain.
- Back flexion exercise: Another great exercise that will stretch both your neck and lower back. To perform this exercise, pull both your knees to your chest, while lying on your back, and push your head forward until you feel a gentle stretch.
- Knee to chest stretch: This exercise will stretch your hip and low back (lumbar spine) muscles. The knee to chest stretch can also help relieve pressure on spinal nerves by creating more space for those nerves as they exit the spine. To do this exercise, lay on your back and put both your heels on the floor, bending at the knees. Put your both hands behind one of your knees and bring them up to your chest. Repeat with the other leg.
- Cat stretches: This exercise is used to help lengthen the back, make it stronger, and ease tension in the muscles. To do this exercise, get onto the hands and knees, keeping the knees hip-width apart. Arch the back and pull the belly button up toward the spine. Slowly relax the muscles and allow the belly to sink toward the floor. Return to the starting position and try to repeat 3-5 times twice a day.
- Hip stretch: This exercise lengthens the hip flexors, adductors, chest, and rib cage. To perform the hip stretch, stand straight with your feet shoulder-width apart. Take a half-step back with your right foot and bend your left knee, shifting your weight to your right hip. Keeping your right leg straight, reach down your right leg until you feel a gentle stretch in your outer hip.
Try doing some stretching exercises every day when working from home (and in the office as well) to maintain spinal health. However, it’s always best to consult a doctor before starting any exercise programme.