If you're like most people working a full-time job, chances are you're sitting at a desk for the majority of your 40 hours each week. Unfortunately being in a seated position for long periods of time, especially when hunched over a computer, is not conducive to having great posture.
Even if you are exercising regularly and seeing the results of your pure green coffee extract boost your healthy living, you may find yourself suffering from back and neck pain. While busy focusing on your tasks at hand at work, sitting with correct posture is not always a priority. Instead you may find yourself slouching in your chair, constantly crossing your legs or leaning over your keyboard to better see the computer screen. All of these positions can lead to muscle imbalances, causing your chest muscles to tighten your back muscles to weaken.
If you're ready for sitting to stop being a pain in the neck (and back), try these simple strengthening exercises to increase the mass of your back muscles:
Bridge: Lay on your back with your knees bent and hands at your sides. Squeeze your ab muscles and lift your hips toward the ceiling as high as you can. Keep your leg muscles engaged so your knees stay over your ankles. Hold at the top for 5 to 10 seconds then slowly lower back to the ground. Repeat 10 to 12 times for three sets.
Superman: Flip over onto your stomach and extend your hands and feet out. Keeping your abs tight, lift both your arms and legs so they hover off the ground. Hold for 10 to 15 seconds, then lower your arms and legs. Repeat 8 to 10 times for three sets.
Opposite arm-leg reach: Push yourself up onto your hands and knees with wrists under elbows and knees under hips. Again, keep those ab muscles engaged as you extend your right arm and left leg out straight. Hold for five seconds then repeat on the opposite side. Continue alternating for 8 to 10 reps on each side. Repeat three times.
Plank: To begin, place your hands or forearms in the ground in front of you and lift your body up onto your toes so you're in one long line. If this is too much pressure, feel free to drop your knees to the floor. Your back should be flat and in line, and your ab muscles should be tight. Keeping your neck in line with your spine, hold the position for 30 seconds to start, but you can increase the time as you get stronger and need more of challenge.
Bent over row: You'll need a set of dumbbells for this one. Stand with a weight in each hand and feet hip distance apart. With a slight bend in your knees, lean forward slightly, keeping your back straight and hinging from your hips. Make sure to keep your abs tight throughout the exercise to avoid low back pain. With palms facing each other, pull your elbows back past your sides, squeezing your shoulder blades, then return to the start. Repeat 8 to 10 times for three sets.
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