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9 exercises for a beautiful back

Everyone knows that sedentary work In the office carries a sea of ​​not very comforting for our health consequences. As a rule, in such cases, our back is most affected.

If you want to be healthy and do not want toTurn into a decrepit office plankton with a bunch of different sores and in addition to have a beautiful and sexy back, then these 9 simple exercises for a beautiful posture for you.

What is most interesting, all of these exercises are youYou can do, sitting on a chair right at the workplace, as they say, without departing from the ticket office. Simply, quickly and with minimum effort! But then your back will say "thank you" to you. Believe, the result will not keep you waiting!

Exercises for the back

  1. shrug
    Sit comfortably and straighten up. Place your feet on the floor, and leave your hands free to hang on the sides. Imagine that something very much surprised you - shrug your shoulders, without bending your neck. Repeat rhythmic movements with shoulders up and down a few times.
  2. Exercises for the back

  3. Blading
    Sit straight, putting your feet on the floor. Stretch your arms along the body of the body down. Try to maximally bring the shoulder blades together, while keeping your neck straight. Do not lift your shoulders, as this can interfere with achieving the desired effect from this exercise. Try to stay in this position for a couple of seconds, and then tilt your shoulders forward. Do this exercise slowly a few more times.
  4. Exercises for the back

  5. Shoulders
    Sit straight, legs on the floor. The knees should stand on the width of the shoulders. Bend your arms in the elbows and put them on your shoulders. Now you can start making circular motions forward. Do this exercise several times, and then repeat the same thing, doing circular motions back.
  6. Exercises for the back

  7. Turns in different directions
    Sit on the edge of the chair. Straighten yourself. Put both feet on the floor. The knees should be located along the width of the shoulders. Bend your arms in the elbows, and then put them behind your head. The elbows must be parallel to the floor. Turn the body of the body to the left, and then to the right. Repeat these rhythmic movements several times.
  8. Exercises for the back

  9. Lumbar tilt back
    Sit on the edge of the chair, placing both feet on the floor. Straighten yourself. Place your knees across the width of your shoulders. Bend your back and look at the ceiling. Lean back as low as possible. Your chin should be pointed upwards. Repeat this exercise several times.
  10. Exercises for the back

  11. Forward bending
    Sit straight and place your feet on the floor. Knelt your knees. Now bend toward the bent knees, forming an angle of 90 °. Try not to bend your back - keep it straight. To ease the task, you can keep your hands on your shins. Stay in this position for a while, and then accept the original. Do this exercise several more times.
  12. Exercises for the back

  13. Tilt to the side
    Sit on the edge of the chair. Place your knees in the width of your shoulders, while your feet should touch the floor. Bend your arms in the elbows and put them behind your head. Start bending the body of the body to the left, and then, taking the starting position, to the right. Try to keep your back straight. Repeat these steps a few more times.
  14. Exercises for the back

  15. Cat-cow posture
    Sit on the edge of the chair and put both feet on the floor. Place the knees along the width of the shoulders. Put your hands on your knees. Bend the middle part of the trunk forward. Just try not to help yourself with the shoulders or the pelvis. Take the initial position, and then round the spine and pull the back back. Do this exercise several times.
  16. Exercises for the back

  17. Bending
    Sit on the edge of the chair. Straighten your back. Put your hands on your knees. Bend the middle part of the trunk to the left, and then to the right. Try not to help yourself with your shoulders or your pelvis. Repeat these rhythmic movements several times.
  18. Exercises for the back

Beautiful posture is always in the trend! With these simple exercises, you will always look at 100 and in your wardrobe will even appear, something that you could not afford earlier - Dresses with open back.

Share these exercises with your girlfriends - they will be grateful to you!

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