Not all exercises are the same. There are some that you can do without, but there are others that you shouldn’t do without. Some of the necessary exercises you need to do every day are not very familiar.
Exercising is Important
Why do you need to perform these exercises every day? It is important because they help offset the toll that results in working on your computer every day. These consequences primarily refer to the damaging effects of a wrong posture.
Working with a poor posture oftentimes leads to neck, shoulder and back pain. If you have developed the habit of slumping on your chair as you type on your keyboard, surf the internet, or text on your smartphone for long hours during the day, it will result in a host of physical problems.
If you will perform the following exercises every day, you will be able to offset the negative effects of a desk-bound job. Performing these moves frequently and regularly will produce the best results.
1. Thoracic Rotation
This exercise will take good care of your upper body posture. Ignoring the importance of this exercise will make you appear just like most office employees who have hunched backs. If you are seeing the beginnings of such form in your upper back, you need to take this exercise seriously.
You must remember that your muscles and connective tissue tend to set in the position wherein your body is in most often. Admittedly, you can’t undo what has been long been accomplished in just a short time. But you can still do it, with a lot of patience.
Correcting some of the damage can be done by performing thoracic rotation. When you perform this exercise, you will help mobilize your upper back. You only need to rotate your thoracic spine.
This will help restore your natural and healthy posture. Rotate your thoracic spine on both your right and left side. Repeat the rotation 10 times on each side.
2. Hip Raises
Make no mistake. It is not just slumping on your chair that damages your posture. Just sitting for long hours can harm your posture too. When you sit most of your waking hours, the muscles on the front of your hips tighten and become short.
In addition, your butt muscles, or glutes will forget how to contract. In reality, if you’re sitting most of the times, your glutes are just being used to cushion your hipbones.
The combination of the weak muscles on your backside and the tightness of your muscles in front of your hips cause your pelvis to tilt forward. This causes your lower abdomen to be pushed outward. You will develop a belly pouch as a result, even if you don’t have a single ounce of fat on your tummy.
Furthermore, this situation will also add more stress on your lumber spine. This can also lead to low back pain.
The particular exercise that can help correct this problem is the single-leg hip raise. This exercise will help your glutes and make them remember how to contract again. It will then allow your pelvis to return to its natural alignment.
Perform the leg hip raise alternately for each leg 5 to 6 times. Hold the top position for 3 to 5 seconds on each rep.
3. Wall Slides
You can perform this exercise better if you will just imagine that there is a string attached to your chest that goes all the way up to the ceiling. Visualize that this string is being tightened, and is pulling your chest towards the roof of the room.
Now, if you have a good sitting posture, your chest wouldn’t rise as much. But if you are in the habit of slouching on your seat, just like most people, your chest will be raised up a few inches higher.
This is how you can determine how much you slump on your seat. If you do, you need to perform the wall slide exercise right away.
Do this exercise from 10 to 15 times each session, and up to three sessions each day. You can easily perform them in your office. This is also a good warm up exercise before lifting weights.
It is really that simple, but you will see its great results on how your upper back and shoulders will feel after doing it for some time.
Remember, these are exercises that you must absolutely do every day, if you don’t want to carry a hunched back for the rest of your life. You won’t even perspire while doing them, but their results is just as good as if you have done an hour-long workout.