Even with physical activity such as evening workouts, a sedentary lifestyle has a host of consequences. Poor posture, depressed mood, sallow complexion and baldness are just a few of them. But what if the sedentary regime in the office smoothly flows into a reclining home state and so goes on day after day? Let's not scare you, but if you do not fundamentally revise your sports regimen, you can switch to bed mode pretty soon. With these five simple techniques, you can quickly correct your posture and keep you alert, athletic and fit.
Shoulder rotation
A disarmingly simple exercise that is neglected by many. You can do it without getting up from your chair, but its effectiveness is simply amazing. Simple back and forth shoulder rolls will help strengthen the muscles between your shoulder blades and relax your neck. It is these two areas that are most often responsible for the discomfort in the back.
Morning gymnastics
It is not at all necessary to become a yogi, but light morning exercises can strengthen the shoulders, back, neck and other muscle groups important for posture. The muscles warmed up in the morning will much better accept the upcoming many hours of sitting. The ideal option for morning exercises is the traditional Chinese qigong complex, in which movements are synchronized with effective breathing. Planks, push-ups and pull-ups are perfect for warming up the muscles of the back.
Throwing back the head
Often the cause of the curvature of the spine is the "text neck" syndrome - the head tilted forward. A similar increase in load occurs when working at a computer, using smartphones and reading for a long time. All this leads to irreversible curvature of the spine. As a preventive measure, it is recommended to use neck exercises associated with throwing the head back and maximizing the variety of movements of the cervical spine.
Stand against the wall
In order to improve your posture, it is not necessary to perform complex exercises - you just need to stand against the wall, relax as much as possible and stand there for a while. This exercise will allow you to feel balance in the body and identify problems. The next step is to squat along the wall with your back pressed.
Shavasana
The classic "corpse pose" - shavasana is basic in many yoga techniques, usually those that lead to deep relaxation and maximum workout of the whole body. It is very easy to make shavasana - lie on your back on a mat on a hard floor, stretch your arms along your body, relax as much as possible, and regulate your breathing evenly. Lie in shavasana for at least 10 minutes - the longer the practice lasts, the more benefit it will bring.
