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Back Exercises for People Who Sit
These easy back exercises are designed for people who sit. Taking a micro-break for back exercise can help realign a slouching spine. It can also relieve muscle tension caused by sitting. you'll feel an energy and circulation boost, too. Try these exercises at your desk, at home, or even in your car. you can take a few minutes for all six exercises, or just do one or two. The more you do, the better you'll feel. Do each exercise slowly, stretching as far as you can, then pause a moment (but don't hold), and release.
If you have had back problems in the past, or if you feel back pain during any of these exercises, stop and consult our office before continuing.
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| Chin Glide
Why: To help realign your cervical curve.
How: Glide your chin straight back, keeping your head and ears level. (You'll know you're doing this exercise right if it gives you the feeling of a double chin.)
Repeat 5 to 10 times, several times a day.
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| Shoulder Circles
Why: To release muscle tension in your neck, shoulders, and upper back.
How: Circle your shoulders backward in a wide arc. Make several circles, then relax.
Repeat 5 to 10 times, several times a day. You can also circle your head, slowly and gently in either direction, to release tension in your neck and upper back
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| Middle Back Stretch
Why: To realign your thoracic curve.
How: Bend both elbows and press one arm above you (as if you're trying to brush your ear with your elbow) and the other behind you. Press as far as you can stretch. Pause a moment, then release.
Repeat 5 to 10 times on each side, several times a day.
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| Elbow Press
Why: To release muscle tension in your middle back.
How: Bring your elbows out to the side at chest level. Press them gently backward as far as you can stretch. Pause a moment, then release. Repeat 5 to 10 times, several times a day. Try this when you feel a little stiff or tired.
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| Reverse the Curve
Why: To reverse the "slouch curve" and release muscle tension in your lower back.
How: For your safety, stand up. Press your palms on your lower back for support, and gently bend backward. Pause a moment, then release.
Repeat 5 to 10 times, several times a day.
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Tummy Tuck
Why: To strengthen your abdominal muscles. These muscles help support your lower back and keep it aligned.
How: Sit with your buttocks firmly against the back of your chair. Exhale and tighten your abdominal muscles for a count of 10. Release.
Repeat 5 to 10 times, several times a day.
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