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Exercises That Will Save Your Posture If You Sit A Lot

An eight-hour day at the computer is a whole test for the body UK Steroids for Bodybuilding. Some muscles are too stretched, others are in a constantly compressed state, which spoils the posture and causes pain in the back, neck, and hips.

Surely you know how to sit at the computer. Unfortunately, in reality, few people follow these rules Buy steroids in USA at online. During the working day, we sit in the way that is more convenient for us: we lean on the countertop or lean back, we sit with warped shoulders.

Because of this, scoliosis, stoop (chest kyphosis), excessive deflection in the lower back (hyperlordosis), problems with the neck appear.

In order to somehow reduce the harm to the body, we offer you a set of exercises that will help you stretch yourself right at the workplace. Some exercises can be performed at home or supplement your workout in the gym.

Error number 1. Bend forward with a round back

exercises for posture: leaning forward with a round back

In this position, the muscles of the back surface of the body (the extensor muscles of the back, buttocks, and biceps of the thigh) are stretched, and the front (pectoral muscles, abdominal muscles, and quadriceps) are compressed.

In addition, in this position, the shoulders often rise up and move forward, which causes overstrain of the trapezius muscles.

Suitable exercises

Here are exercises to help stretch the tightened muscles of the chest, abdomen, and legs.

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Stretching the pectoral muscles at the doorway

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Stretching the rectus abdominis muscle

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Stretch the iliopsoas and quadriceps at home Buy anabolic steroids in Australia. The complex for stretching and neck massage can be viewed at this article.

But the positive effect will be incomplete if you do not strengthen the stretched muscles of the back surface of the body. You can’t do these exercises in the office, but it’s quite possible to do them at home or in the gym.

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https://cdn.lifehacker.ru/wp-content/uploads/2017/03/erector-spinae_1491373452-630x450.jpg

Strengthening the extensor muscles of the back

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Squats (with or without weight)

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To get rid of the stiffness of the muscles, roll them on a massage roller. This will help improve blood circulation and restore muscle elasticity.

A massage roller is simply an indispensable thing if you sit a lot at work and do not have the opportunity to go for a massage Safe Steroid Store. Here here You can read how to use it.

Mistake # 2. Deviation back

posture exercises: leaning back

In this position, your lower back is severely affected, since compression in the lower spine increases. In addition, the back muscles are in a compressed position.

Suitable exercises

To stretch your back lean forward and twist

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Forward tilt

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Twisting

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Mistake # 3. One side skew

posture exercises: one-side skew

In this position, the muscles stretch on the one hand, and contract on the other - suitable conditions for the development of scoliosis.

Suitable exercises

Here is a stretch to help remove the imbalance.

posture exercises: stretching one side of the body

Mistake number 4. You sit with one foot on another

During one Research Comparison of Postures According to Sitting Time with the Leg Crossed. it was found that if you sit for a long time (more than three hours) with one foot on the other, your shoulders and pelvis twist, and your neck stretches forward.

Suitable exercises

To reduce the damage from this position, tilt to the side with a lunge. Do not stay up in one position, do stretching exercises and get up at least once an hour Steroids Direct Australia. So you significantly reduce the harm to posture from sedentary work.

Tags: this position, muscles back, Suitable exercises, back surface, back surface body