Human Anatomy, Physiology, and Medicine. Anything human!
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Due to my work I am sitting the whole day in my office chair and therefore my back really hurts in the evening. I am looking for good exercises for my back in order to prevent a serious damage. Has anyone good suggestions regarding exercises for my back? Do I need some special devices in order to do those exercises? Would appreciate some useful tips. thx
stuff like this? http://www.med.umich.edu/1libr/guides/A ... rcises.pdf
Exercises for the back are primarily aimed at strengthening the muscles either side of the vertebral column, since these muscles act as supports for the spine. To do it, you should bear in mind that there are TWO sets of muscles, and both need to be exercised and strengthened to keep things in balance.
My own approach to this is back bends and abdominal crunches. There are lots of variations of how to do this. What I do is :
1. Lie on your back. Fold arms across your chest. Lift both shoulders and legs off floor, but not too far. Hold for a slow count of no more than 20 seconds. Repeat as many times as your fitness level permits without causing discomfort.
2. Lie on your stomach. Fold arms across the small of your back. Bend your body backwards so that shoulders and legs lift off the floor. Hold for a slow count of no more than 20 seconds. Repeat as many times as your fitness level permits without causing discomfort.
You will notice that these two exercises are opposite to each other - meaning that you strengthen both sets of muscles. You should start with mild exercise, and increase the frequency and hold times as your back muscle fitness improves.
1. Shrug your shoulders toward your ears and then drop them. Repeat three or four times.
2. Place your hands on your shoulders and touch your elbows in front of your chest. Now try to touch your elbows behind your back. Repeat three times.
3. Overhead reach: Start with your arms dangling outside the armrest of your chair. Slowly raise your arms from your sides until they are directly over your head. Reach toward the ceiling for a few seconds and then lower your arms to the starting position. Repeat two or three times.
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