This Article was written by Zanelle Awinyo and Joli Linberg, Year 9
Everyone can agree that sitting in a chair all day can be tough on your back.
To help any teachers, parents or students to relieve some of that back pain- here are some simple back stretches you can do at home or in school.
1. The child’s pose
This pose can help you relieve lower back tightness and can also help you relax your shoulders.
In this stretch you kneel on the floor, bring your feet together, then open your knees to create a V shape.
Sit back, keeping your glutes on your heels, and stretch your hands in front of you so that your chest lowers to the ground.
Breathe deeply through your diaphragm and hold the pose for as long as you want as you feel the stretch.
2. Happy baby
This stretch is meant to help with a stiff back, especially after sitting in a chair all day.
We start this one lying on your back, then you lift your knees toward your chest.
Grab the bottoms of each foot with your hands and pull your knees toward your chest and armpits.
You can repeat this motion as many times as you like!!
3. Rotational Neck Stretch
This is a stretch that you can do anywhere. Not only that, but it can help reduce headaches. Having tense neck muscles can sometimes trigger a tension headache (Which might cause mild, moderate, or intense pain behind your eyes and in your head and neck.)
All you need to do is to bring your chin to your chest and rotate your chin toward an armpit, then repeat the circular motion.
4. Seated Spinal Twist
This stretch helps your spine relax and can release tension in your lower back.
In this stretch, you sit toward the edge of your chair with your feet flat on the floor.
Then you place your right hand at the back of the seat, by the backrest, and place your left hand on your right thigh.
Inhale, lengthen your spine, then exhale and rotate your torso to the right. Then repeat on the other side.
5. Passive Extension
This stretch helps relax your back from any tension.
First, roll up a towel and place it under your shoulder blades. Then lie back with knees bent to 90 degrees, feet flat.
Your arms can be in a variety of positions, including by your sides, or reaching over your head with bent or straight elbows.
You should also make sure your lower back presses gently into the floor.
If you feel any strain in your neck, place a small pillow or folded towel under your head. Relax into the stretch, breathe, and hold the position for up to one minute.
There you go!
Let us know if these helped & like this article if you want a part 2!
Until next time...