With the stay-at-home order, lots of people are working from home. Without regular movements and stretching, our muscles will become tight and it will make us more prone to injuries. This week, we are going to show you three awesome exercises that you can you do right in your room without any equipment! The goal of these exercises is to increase the mobility of your upper back and spine!
1) Open Book
Start by lying on your side with your knees and hips bent, arms straighten out in front of you and press your hands together. Without moving the legs, turn your torso so your back is lying flat on the ground, and your arms have opened up like a book. Hold that position for 5 seconds before returning to the start. Repeat this for 10 times. Repeat the same for the other side. Your upper back should feel really good after this!
2) Seated Thoracic Extension
Find a seat with a low and rigid back. Sit all the way back in your seat with your feet flat on the floor. Interlock your fingers and place them behind your neck. Now gently arch your back over the back rest. At the same time imagine you are holding an orange under your chin to avoid arching your neck. Hold that position for 10 seconds and repeat it for 3-5 times.
3) Wall Angels
Start by standing with your back against a wall and raise your arms to 90 degrees. While keeping your head, shoulders, elbows, and hands against the wall, move your arms up as far as you can. Hold the position for a second at the top before returning to the starting position. Repeat the exercise for 10 times.
Feel free to do the exercises following this sequence from lying down, sitting, and to standing. You can do these exercises several times a day when you have been sitting for a prolonged period of time. Let us know what you think!
Disclaimer
The post is not supposed to replace any medical advice. If you are experiencing any pain, please consult a therapist as soon as possible. You may contact us or make an appointment at 905-771-8882 or info@cesphysiorehab.com, we are more than happy to help!