The current Covid-19 pandemic has forced a large part of the population to telework; some people had never worked from home and others did, but not continuously. Our body requires a period of adaptation, not only physical, but also mental, since the stress generated by this circumstance also influences the appearance of various muscular discomforts, since working in this way involves an over-effort postural and visual, which can be mitigated with pauses, but it is also important to have strong muscles in the back that provide us with a better posture and a healthy back.
A healthy back is based on three fundamental principles:
Mobility: With good mobility of all related structures we will avoid possible overcompensation and future cases of back pain. It is important to work on the structures involved (cervical, dorsal and lumbar) as well as the adjacent structures (shoulder girdle and shoulders, pelvic girdle and hips).
Stability: The core is a word in English that is defined as center or nucleus. It is located in the body’s center of gravity, and it is from where all the movements of the functional kinetic chains begin. Its operation is based on a correct balance of length, strength and neuromotor patterns of all kinetic chains that will allow efficient acceleration, deceleration and lumbopelvic stabilization during movements.
Strength: Finally, to help improve mobility and to support the concept of stability we need the idea of strength. Thanks to this, we will strengthen the muscles from a global and functional vision for our day to day.
We propose a simple and easy routine of 8 exercises to have a healthy and flexible back.
- Basic cervical movements: Flexion (looking down) Extension (looking up) Inclination (moving the head and neck to the sides) and Rotation (slowly rotating first to the left and then to the right the head)
- Seated twist: from the floor, sitting with your legs straight and your back straight, bring your left leg bent over your right leg. Stick the thigh of the left foot to the abdomen as much as possible. You should look over your right shoulder and breathe deeply. And then the other way around. Hold the pose for 15 seconds and return to the starting position.
- Cow pose. From the floor on all fours, knees at the height of your hips and wrists just below the shoulders, with a straight back. Breath deeply. Raise your pelvis and head at the same time and as much as you can and lower your stomach. Hold the pose for 15 sec. and return to the starting position.
- Cat pose. From the floor on all fours, inhale deeply while raising your back, arching it, without taking your hands off your feet and lower your head, and tuck your abdomen in. Hold for 15 seconds. and return to the starting position.
- Downward facing dog (or inverted V) pose. Get on your knees and place your hands on the floor a little more than shoulder width apart and feet hip width apart. The distance between feet and legs is as if you wanted to make an inverted V with your body. Spread your fingers apart and rest your palms on the floor. Lengthen your back and bring your hips up and back. Separate the shoulders from the head and let it loose. Bend your knees and gradually lower your heels to the ground without rounding your back. Hold the pose for 15 seconds. trying to match the inhale with the exhale.
- Child pose: Get on your knees and open them to the width of your hips. Bring your toes together and sit on your heels with your back straight, trying to lengthen your tailbone as much as possible. Once there, exhale and bring your forehead to touch the ground, letting your knees rest on your chest and placing your arms back, leaving the palms of your hands up at the level of your feet.