Women Guide

The most difficult thing is to change your daily habits.

11 moves to help you relax and relieve tension in your back muscles
We worked with experts to tell you about the effects of a sedentary lifestyle and how to restore healthy posture.

The most difficult thing is to change your daily habits.

Experts will help you overcome all these important questions. They have compiled a set of basic exercises that we can do every day. This is a warm-up exercise to relieve tension in the back and lower back, and you will be able to relax. More than 80% of people suffer from back pain. Due to a sedentary lifestyle and lack of physical activity, our necks begin to hurt, our posture is disturbed, the shoulders and lower back become tense and pinched. If the posture is incorrect, the pain spreads from the lower back to the sacrum and legs, making it difficult to move.

Computers, the so-called “crank” neck disease (a chronic pain condition affecting the head, neck and shoulders) have many other problems that can damage the back and spine. This disease occurs when the head is tilted forward (to the computer) or down (to the device). The neck acquires a characteristic shape – a noticeable curvature, sometimes at an angle of 45 degrees.

The natural order is that the muscles of the neck must maintain a constant load: otherwise, the head will fall forward. When we stretch the neck to the “real” position, the load on these muscles increases.

The famous orthopedic surgeon Adalbert Kapandji says in his book “Joint Physiology” that when the neck is moved forward by two and a half centimeters, the load on the spine increases by five kilograms. This is like slung a five-liter bottle of water around your neck and walking like that for several years. What does weight management do? The body changes in response to stress. As a result, myofascial pain (weakness of certain muscles) and kyphosis (curvature of the spine) develop in the cervicothoracic region. The supporting ligaments, muscles, and disc ligaments may change. Cervical osteochondrosis can cause compression of the spinal nerve roots. I think you should drink a glass of water every morning and make sure you drink plenty of water. It is very beneficial for the whole body and the fascia (the connective tissue that helps you move freely). But in addition to a glass of water, I recommend starting your day with a simple warm-up.

This is a basic exercise. Our daily routines are very lonely. Muscles become easily tense, stiff, lose elasticity, and the body becomes more stressed. We never really know what relaxation is. Relaxation is not the state we are in. How do I get this feeling back? It means, through a body that is not too strong, not too nervous, not too restrained by muscle and hypertonia. Our complex begins with sitting. Sit comfortably, such as on a chair or cross-legged.

1. Close your eyes, turn your attention to your body, become aware of the support – the body rests on the pelvic bones that are sitting, the pelvis is like the first brick, the vertical direction of the spine and the head is. above the pelvis. Take a deep breath, slow down and relax, and begin to move your body slightly from side to side. Try to feel every movement and just increase the power of the swing without being violent to the body. Remember that the movement, breathing and weight transfer from one side to the other should be smooth. Working time – two minutes.
2. Lift up, bend forward, and slowly roll back, like a roller, relaxing your back. We know that one side of the spine is the pelvis, the other side is the head. By alternating inhales and exhales, we take our time and appreciate the fact that we are not pushing ourselves beyond our limits. We start from a desire to feel, not a desire to show results. Do this movement for two minutes.
3. Return to center. Bend forward again and begin to rotate in circles, starting on the right side, as much as you can comfortably rotate. There is a lot of self-love in this warm-up: do all the elements correctly at the volume you have chosen, and after a few repetitions, you can increase the rotation intensity if you feel your body is ready for more. Then repeat the exercise in the other direction. Do six circular rotations in each direction.
4. Return to center. Again, as at the beginning of the class, we realize that our center, our spine, is vertical – now we have more life and freedom. Instead of doing ambitious twisting movements, we will start with simple twisting movements, another movement that you do not want to try – it requires attention and concentration. Most people have less strength to turn one way than the other. You can stop and turn a little more, not just with your back, but also with your eyes. Return to the center, inhale, exhale – exhale. Rotate ten times in each direction. Depending on the feelings and desires, this number can be more or less.