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Working 40 hours a week, sometimes even more leaves little to no time for exercises and stretching. By working at a desk job, neck pain and back pain become very common , especially when you also have a sedentary life. Being inactive all day at work affects not only your health but also your work performance. You feel tired, unmotivated and find it difficult to meet deadlines. Poor posture at work and staying in the same position for a long time is one of the main causes of many musculoskeletal disorders and health issues like:
You may start to feel:
Stop making excuses!
The habits we build at our desk contribute a lot to our overall health. Adding some low intensity exercises and stretches can change your whole day at work. Just 20 minutes a day, a small fraction of your time to dedicate to yourself. We’ve curated the best stretching and office exercises that require no equipment!
With this stretching routine at work you can:
Here is the breakdown of what you will be doing:
PHYSICAL EXERCISES
STAGE 1Stretching and flexibility
In the first part of BACK PAIN FREE PROGRAM, you will get introduced to light and simple exercises that focus on stretching all the tight and tensed muscles that are responsible for your back pain. Whatever your age, your fitness level or your current state of pain, you will find these exercises easy, safe and suitable.
Performing these exercises will help you understand where your pain comes from in order for you to direct your mental and physical power in healing that part.
Remember to remind yourself frequently that YOUR HEALING POWER IS IN YOUR SUBCONCIOUS MIND.
In the end of stage one you will find yourself feeling and moving better already and ready to start stage two.
STAGE 2Strength and Stability
By finishing part one, all the tight areas are released and the most important thing, we are able to identify the root of the pain. Now its time to work on it!
The key to get rid of pain and maintain good posture and good overall spine health is by strengthening all the muscles that support the spine. Not only is this crucial when treating pain but it is also crucial to prevent any pain episode. Every exercise is explained thoroughly by text and video guides and it takes you from one level to the other , always challenging yourself and doing what you thought was impossible. By doing strengthening exercises you will increase blood low in all the spine area, strengthen your core, your spine and speed up the healing process. At the end of part two you will feel that back pain is almost gone, all the movements that caused you pain now are easy to do and you are ready to go back to your daily life without restricting yourself from anything.
STAGE 3Strength and Endurance
Now that the irritating pain that used to limit your movement and your life is gone, it is time to start PART THREE. With more advanced exercises, you will realize that your body has no limits and is able to get you back to your active life.
You need to incorporate these exercises in your life, keep it consistent and make it your daily habit.
