Learning To Self-Massage Your Back In The Office: Six Efficient Exercises

Date April 18, 2018 09:09

Many of us have a sedentary lifestyle, which can lead to some unpleasant consequences. Muscles clamps, painful sensations, posture deterioration – your back will not be grateful to you for this.


Possible health problems

Some people see it difficult to find some time for a professional massage session in their busy schedule. However, it is possible to give your body the coveted relaxation or, on the contrary, to tone it up even in the office.

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Helpful exercises

We chose six exercises for your back, which can and even should be performed without getting up from the chair.

The bird

Result: the lower back and hips stretching; removing legs fatigue.

How to perform: Sit down on a chair with an even back and put your ankle on the opposite knee. Stretch the body forward, until the feeling of "open chest." Try to reach your belly to the hip. Keep your back straight. Hold in this position for 30 seconds or 5-6 cycles of quiet breathing. Change the ankle.

Repeat 2-3 times for each leg.

The rope

Result: improving the work of the gastrointestinal tract; getting rid of back pain.

How to perform: The feet are pressed to the floor, the back is flat. Sit down on a chair, take a deep breath, and on exhalation turn your shoulders aside while keeping the body motionless. Try not to slouch, stick to the back of the chair. Hold in this position for 30 seconds, during which make five full cycles of breathing. Change the position.

Repeat 3 times for each side.

Butterfly wings

Result: restoration of blood flow and correct position of the spine; impact on the cervical vertebrae.

How to perform: Sit on the edge of the chair. The back is straight, the feet are pressed to the floor at shoulder length. Keep your arms bent at the elbows by the head, and clasp your fingers on the back of your head. Divide your elbows as wide as possible, open your arms during inhalation and stretch your chest forward; on exhalation return to the starting position and bend backward. Feel how muscles tighten but do not allow painful sensations.

Repeat 5 times.

The ballerina

Result: stretching the lateral and chest muscles, restoring blood flow after a continuous sitting in the same position.

How to perform: Grasp the seat of the chair with one hand, relax your shoulderі until they sink down. Lift the second hand up and lean to the side, feeling how muscles are stretched. Take care that the body does not swing forward or backward.

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Repeat 8 times.


Result: relief of discomfort in the upper back.

How to perform: Sit down on a chair with a straight back, put your hands on the shoulders and perform the rotation with your elbows back in a very slow rhythm. Then repeat the manipulations in the opposite direction.

Repeat 30 turns forward and backward.

These exercises will help you to get rid of the pain and fatigue after a tedious day at the office. The main thing is to perform them correctly and regularly. Your back will eventually be extremely grateful to you for such relaxation. Share this useful information with your colleagues to conduct massage breaks during the lunch time!


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This article is solely for informational purposes. Before using any of the information provided above, consult a certified specialist. Use of the information outlined above can be harmful to health. The editorial board does not guarantee any results and does not bear any responsibility for harm or other consequences that may result from the use of the information provided above.