What’s up Warriors? The pandemic fundamentally changed how many of us work. Or more correctly, where. More of us than ever are working from home and telecommuting. This means more time spent sitting (and probably in a less than supportive chair). This phenomenon even has a catchy name: pandemic posture. Even if you have returned to the office, back pain is something that a large percentage of us will deal with at some point during our lives. So today I have a Chair Mobility workout that is designed to help with Spine Health.
Our spines are amazing things. Thirty-three vertebrae protect our spinal cord, allow our extremities to communicate with the brain, and bend, twist, and rotate to help us create all sorts of motion. It should be no surprise that when we are talking about all these different joints and functions, stuff can break down. Especially as we age.
The most common complaint is low back pain. Again, if you are sitting for extended periods of time, there is a lot of pressure placed on the lumbar vertebrae. Further complicating matters is the fact that most of us (whether in an office or at home) do not have an ergonomically optimized workspace. Improper chair to monitor viewing angles can place a lot of tension on the upper back and rear shoulders.
Taking a few minutes once or twice a day to stretch and realign the vertebrae is important. This will help relieve any pressure or tension spots. It will also ensure that the muscles remain balanced. With 33 vertebrae, there is a ton of small muscle input that happens with our spine without us even realizing it, until of course, there’s a problem.
I’ve got a quick video that covers several exercises you can do, while still seated, to help realign the spine. As always, take your time, use your breath, and be mindful of your unique range of motion.
Exercises Demonstrated
Straight Up Posture
Chair Cat Cow
Chair Spine Twist
Marches with Outward and Inward Steps
Ballerina Arms (Left and Right)
Chair Zig Zag
Straight Up Posture
Until next time, be well friends!
