Nowadays we find ourselves spending more hours on the computer, phone, or gaming system, and less time being active. Furthermore, with the current pandemic crisis, more people are working from home or have found themselves unemployed and depressed. This inactivity brings on more stress and tension to the body, and if we do nothing, the worst it becomes!
Our bodies were created to move and to explore movement. Otherwise, our muscles will shut down or cramp up. In today’s article, we will show you some simple but very effective exercise to implement in your routine, during the work day or at the end of a stressful day.
Before beginning these exercises, make sure you breathe peacefully and do NOT over-extend the movements, which will cause more stress on the body. You don’t need to go all out, just go slow with your pace. Let’s begin!
PLEASE NOTE: ALL OF THESE EXERCISES CAN BE DONE IN YOUR OFFICE OR KITCHEN CHAIR!
Exercise number one: spine extension/flexion [this can also be done in your chair]. In this exercise you start seated and bended forward (like if you were hugging your legs). After you extend your spine, exhaling and using the range of motion you have available. You may repeat this sequence for 15 repetitions and 2 total sets.
Exercise number two: spine rotation [this can also be done in your chair]. Start by crossing your arms and putting your hands on the opposite shoulder. After, while breathing out, rotate your body to one side and repeat to the other one. Make sure you keep your spine extended. Do this for 10 repetitions and 2 sets.
Exercise number three: spine side bending [this can also be done in your chair]. Put your arms to your sides, and then pick up a side to start. Raise the arm to the ceiling and bend sideways trying to reach the imaginary wall on your side to emphasise the stretch. Repeat it on the other side. Do 5 repetitions where you hold 15 seconds on each one.
Exercise number four: grab your head with one hand [this can also be done in your chair]. Using the hand and relaxing the cervical spine, bend it sideways, feeling a stretch on the side of your neck. Do this for 30 seconds and repeat it on the other side. If you feel like it, do two times each one.
Exercise number five: grab your head with both arms [this can also be done in your chair]. Relax your neck and pull your head backward with your arms until you feel the stretch. Do this for 30 seconds.
Exercise number six: similar to the number four [this can also be done in your chair], but this time you pull your head in the direction of your chest and hold it when your feel a stretch on the side and back part of your neck. Do this for 30 seconds and repeat to the other side. If you feel like it, do two times each one.
Additionally, it’s believed that magnesium can aid in muscle cramps and tension, while improving the exercise routine by providing extra minerals to the body. With that said, using magnesium gels, lotions and butters in the morning and evening would be a good option. You can find some products here: