Back pain is that the commonest health problem that office-goers face. An inactive lifestyle makes your back and legs stiff, thereby, increasing strain on the joints. Stretching exercises will help you to reduce the risk of back and neck pain. Those who perform physical exercises often can deal with this problem simply. However, those that don’t have the time to hit the athletic facility due to their busy and hectic work schedule might suffer from pain and strain due to long sitting hours. Here, we've got come back up with easy stretching exercises that you'll be able to do whereas sitting on your chair within the workplace itself.
Rest your heel on the ground and keep your knee straight. Lean forward till you are feeling a stretch behind your knee or thigh. Keep your lower back straight throughout the method. Make out for thirty seconds and repeat for 3 to 5 times with each leg.
Knee to Chest Stretch
Hold your knee with both hands and lift it until it touches your chest. You may feel a delicate stretch on your lower back throughout the method. Hold the position for fifteen to twenty seconds and repeat for 3 to 5 times with each leg.
Hip Flexor Stretch
Stand close to your chair and place one foot behind on the seat. Point the other foot forward on the bottom with the knee bent. Contract your glutes and push your pelvis forward. The thigh and hip with feel the stretch. Repeat with the other leg and make out 3 to 5 times.
Bend forward and take a look at to bring your head nearer to your lap. Lock your hands from below the thigh. Your upper back will feel the stretch. Repeat this for 3 to 5 times.
Lateral Trunk Stretch
Remain sitting on the chair and lift one arm over the head. Bend towards the aspect of the hand that has not been raised. Stretch it for fifteen to twenty seconds and repeat 3 to 5 times on either aspect.