Many people have to sit and
slotxo work in front of the computer. Or sit doing various activities for a long time until experiencing back pain Tense muscles are tight, it is difficult to get up. Or it may cause cramps, too. Today Hello Doctor has another tip to relieve pain. For those who sit for a long time to leave, that is exercise. Also stretch the muscles and tendons Yoga pose on chair I guarantee that I do it often. Pain and pain will relieve. Definitely reduce the risk of chronic back pain that can lead to serious health problems.
Easy chair yoga poses to relieve pain during the day.
Cat pose and cow pose on chair
- Sit with a straight back, legs spread about shoulder width. Both feet hit the ground full of feet. Place palms on both thighs.
- Inhale and raise his head Bend the waist and chest as much as possible. Keep your back bent (Cow Pose).
- Exhale and raise the head Press the abdomen towards the navel as much as possible. Keep your back curved (Cow or Cat Pose).
- Repeat 5-10 times (inhale and exhale count as 1 time).
Arm raised on a chair
- Sit with a straight back, legs spread about shoulder width. Both feet hit the ground full of feet.
- Inhale and raise your arms above your head. In which arms must be straight, not bent
- Exhale and put his arms down to the body.
- Repeat 5-10 times (inhale and exhale count as 1 time).
Sitting, bowing on a chair
- Sit with a straight back, legs spread about shoulder width. Both feet hit the ground full of feet.
- Inhale slowly to fill the lungs.
- Exhale and bow down so that the head is lower than the waist. The back of the hand touches the ground in such a way that both fingertips are facing each other.
- Hold until the head feels heavier.
- Inhale and slowly Return to sit up straight, arms attached to the body.
- Repeat 5 times (inhale and exhale count as 1 time)
Pigeons on the chair
- Sit with a straight back, legs spread about shoulder width. Both feet hit the ground full of feet.
- Lift your right leg so that the right astralent rests on the left thigh.
- leaning forward
- Hold the breath slowly 3-5 times (inhale and exhale count as 1 time)
- Repeat with the other leg.
Eagle or Garuda pose on a chair
- Sit with a straight back, legs spread about shoulder width. Both feet hit the ground full of feet.
- Raise the right thigh over the left thigh. (Like sitting cross-legged) and then put the right foot behind the left calf
- Raise the left upper arm over the right arm at the elbow bend so that both palms touch each other.
- Raise your elbows, pushing your shoulders as far away from your ears as possible.
- Hold the breath slowly 3-5 times (inhale and exhale count as 1 time)
- Repeat with the other leg.
Chanu head pose or head to knees pose on a chair.
- Sit at the end of the chair, straighten your back, do not sit on the verge of too much, as it may fall.
- Stretch right, right forward Toes raised Heels to the ground The left knee is bent. Stepping on the ground with full feet
- Sit up straight and take a slow breath.
- Exhale and bow forward Let both hands touch the soles of the right foot.
- Hold for 5 slow breaths (inhale and exhale count as 1 time)
- Inhale and look up and return to a sitting position with a straight back. Both legs are bent Feet on the ground
- Repeat with the other leg.
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Benefits of yoga poses on a chair
When you do regular chair yoga poses. Will affect the body as follows
Yoga pose on chair Improves flexibility
Allows you to bend, twist, stretch and perform various poses. In which the muscles and tendons are not contracted When your body is flexible Pain symptoms such as back pain will be reduced.
Help build strength
When doing yoga poses on a chair often Your muscles will become stronger. And makes it able to balance better as well The risk of accidents such as falls is reduced. It also makes your body more resistant to injuries.
Help relieve stress
While doing yoga poses on a chair You need to focus on your body's movement, breathing and response. When done, your concentration will improve. And help you feel relaxed and get away from stress and improve your mental health
Reduce pain symptoms
Several research studies have revealed that doing yoga, including yoga poses in a chair, is It can help reduce pain symptoms. This is because it stimulates the body to release endorphin, which is like a natural pain reliever. When you do yoga often The pain was alleviated.
Helps to sleep better
Exercising regularly every day Either by doing yoga poses on a chair. Or other forms of exercise, if you do, but do not overdo it It will help you sleep better. Because when you have exerted Inevitably makes the body need rest And as I said above Exercise helps relieve stress. Help relieve pain Stress and pain are the main obstacles to insomnia. When these obstacles are gone So you can sleep better Full rest
