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Hands up: a simple exercise for a beautiful figure that can be performed even while lying down
Office work and a sedentary lifestyle negatively affect not only posture, but also health in general. Yoga, special sets of exercises, massage can come to the rescue - the choice is quite large. However, there is a simpler but effective way to get rid of neck and back pain, tighten your stomach and improve your posture. An easy-to-perform hand up exercise can be done literally anywhere - in the morning without getting out of bed, in the afternoon sitting at a desk, or standing in the evening.
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Benefits of the exercise
This exercise, although it seems quite simple, is quite effective. It has a positive effect on neck, shoulder and back health and helps to reduce waistline.
In addition, the upward arm exercise helps:
- remove swelling from the shoulders;
- improve posture;
- make your arms and shoulders stronger;
- reduce back pain;
- develop a sense of balance;
- get rid of weakness in the back and legs and, as a result, improve blood circulation;
- speed up digestion.
Features of the exercise
Often, sitting at a computer or office desk, many hunch over, lower their shoulders forward and tilt their heads. In this position, the load on the spine increases significantly, and the muscles of the neck and shoulders become numb, staying in one position for a long time.
Photo: istockphoto .com
In addition, an abnormal position of the back can cause intervertebral discs to wear off or pinch nerves over time, resulting in discomfort and back pain.
Raising our hands up, we kind of straighten the spine, stretch the intervertebral discs and stretch the stiff muscles of the cervicobrachial region. It also helps to straighten the digestive tract, which promotes faster food digestion and has a positive effect on metabolism.
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To keep your back muscles from stagnating, it is enough to devote at least a few minutes a day to exercising.
You can do the exercise in three positions: lying, sitting and standing.
Lying in bed
As you inhale, stretch your arms over your head and stretch well, contracting your entire body from fingers to toes. Feel the muscles stretch and straighten. As you exhale, slowly lower your arms along your body and relax.
Sitting on a chair
Straighten your back and press it against the back of the chair. As you inhale, stretch upward, raising your arms as high as possible and stretching your chin. In this case, the abdominal wall should be tense. As you exhale, also lower your arms and relax your muscles.
Photo : istockphoto.com
Stand with your feet together. As you inhale, raise your hands, close your fingers into the lock and stretch up. You need to stretch with the whole body - feel how the spine, neck straightens, shoulders rise. As you exhale, gently lower your arms and relax.
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Of course, regular training and proper nutrition are essential for better results. However, you can start your journey to a healthy lifestyle with this easy and effective exercise.