In a culture where we are increasingly sedentary, with less physical activity, more stress and poor posture behind our screens, all the conditions are met to weaken muscles and increase back pain. Below we reveal four quick and easy exercises, each inspired by coach Valérie Orsoni, to do every day to relieve back pain.
Cushion exercise
Stand or sit with your back straight in a neutral position. Inhale through your nose then squeeze the cushion as you exhale through your mouth with your right arm above your left arm, slightly rounding your back forward, and bringing your shoulders forward. Repeat the motion three times, then switch sides.
Work plan exercise
Stand up, legs straight. Place your elbows on a work surface, hands together, belly slightly tucked in to support your lower back. Drop your head between your shoulders while keeping your back straight and your hands vertical. Square your hips. Inhale through your nose as you enter the position, and exhale through your mouth as you drop your head. Hold the position for one minute. Repeat twice.
Arm against the wall
Stand against a wall, back in a neutral position, belly slightly tucked in to hold the lower back. Place your arms against the wall, respecting 90° angles at the shoulders and elbows, attempting to keep your entire back flat. If you can’t manage that, don’t force yourself to the point of hurting yourself. As the sessions progress, the position will improve. Either way, upper back tension will improve.
Hands together, elbow above head
Position your head in the crook of your arm, dropping your hand. Interlace your fingers of the other hand and allow gravity to do the work without straining. Be mindful not to twist your neck. If you lack flexibility, you may stop the elbow in a comfortable position without tilting the head (it must remain in line with the spine). Hold for a minute, switch sides, and repeat.
Check out more tips on Valérie Orsoni’s website.
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