Experts recommend that those of us working at our desk for long periods of time be sure to take mini-breaks to save our hands and back. Below is a description of a simple back stretch recommended by the American Physical Therapy Association. I have included some posture and alignment hints for more effectiveness.
Difficulty: Easy
Time Required: 2 Minutes
Here's How:
- If you have an back injury or condition or back pain, ask your doctor if this exercise is appropriate for you. This article only describes how to do this exercise; it does not recommend that you do it. Only your medical professionals can tell you if you should.
- Start by sitting up on your chair, arms by your side. Your 2 sitting bones should be contacting the chair firmly and evenly, but without gripping or tension in the buttock muscles. Pull your stomach toward your back. It's okay to use the back of a chair for support, as necessary.Your gaze should be forward. Try to:
- keep the front of your hip joints soft
- keep your shoulders relaxed
- inhale fully, and do the movement on the exhale.
- On the exhale, soften the front of the hips to allow the torso to fold forward over your legs. The movement begins at the pelvis and sequences up through the spine. Your hands should reach toward the floor. Hold for 5-30 seconds.
- To come up, pull your abdominal muscles toward your spine and on the exhale again, begin uncurling your spine sequentially from your pelvis. Give each vertebra a chance to luxuriate in the movement. Try to be aware of which parts of your spine tend to move in 'clumps', i.e. where the vertebra cannot uncurl independently when it is their turn. Achieving more movement independence in the vertebrae can be your goal for the next time you do the exercise! (For safety's sake, take it in steps.)
- Bibliography
Moffat, Marilyn, P.T. Ph.D. and Vickery, Steve. The American Physical Therapy Association Book of Body Maintenance and Repair. Owl Books. Henry Holt and Company, LLC. New York, New York, 1999. Seated Low Back Stretch p.228
What You Need:
- Doctor's permission
- Stable chair or stool with a flat sitting surface
