Article Taken from the Book "Wellness If I Can", by Paolo Manneschi. Buy online.
Preface. The idea of writing this book was born from watching and listening to my fellow employees, who, like myself, reflected on the lack of time for physical care. I often suggested: in the meantime we have to correct ourselves while sitting in front of the desk; there was in fact who had the chair too high, consequently he had to lean forward, some instead too low and for this he had to be with the highest arms of the body, some instead inclined to one side ... in short, terrible postures for the own physical. In the air, phrases such as: "it would take 48-hour days!" Of it is true, but if it had been so surely some beautiful brunettone would have made you work for a day and a half !! The reasons why we cannot dedicate ourselves to time are various, among these the most difficult to solve is related to the family; in fact, how many of you leaving the office can find a window of time to do healthy gymnastics? Few, perhaps those with older children, but not always that easy. So I said to myself: "we create simple exercises to perform while we are comfortably seated in front of our work station".
And here it is, after examining the various postures, and the various joint problems of immobility, due precisely to sedentary work, this manual was born, also the result of so much passion.
HERE IT IS BACK
11) Untied shoes: always sitting with your feet firmly on the ground and legs wide, stretch forward as if to tie your shoes, first on one side and then on the other, and finally in front of your legs (so stop 5 seconds); this simple exercise allows your back to relax "opening" the lumbar vertebrae but also the cervicodorsal; in addition to this you will notice that the flexor of the thigh (called leg) or biceps femoris, extends, and creates a small pain of elongation due to the missed habit of stretching.
12) When you go back up, rest your back; this in two ways, the first pulling up as in the figure, with the arms down and the shoulders back "beautiful straight" ...
12) ... the second turning upwards with the arms up and the hands joined, which continue to push back. Even in this case it is sufficient to repeat 2 or 3 times. This exercise allows the back to extend and promotes both circulation and extension of the back muscles.
14) Now put your feet behind the front legs of the chair, or cling to the legs of the wheelchair, stand upright, take your arms behind your back and take your hands ...
15) ... push with the back of the hands on the lumbar part, bringing the shoulders back, keep on trying to slowly bring the pressure of the hands upwards. This movement will give you relief on your entire back.
16) Now, still with your hands behind your back (straight) and elbows wide, relax by bringing your elbows forward (always hold with your hands), you will see that consequently also your shoulders flex forward; do so also for the neck, bending it forward. Once this is done, restore the whole thing by bringing the elbows back. Repeat this exercise at least 5 times.
