This may seem ridiculous to some, but let's look at the facts:
- It's back pain that hinders us most at work.
- According to the NIJZ, musculoskeletal disorders and diseases are the main reasons for absence from work, followed by respiratory diseases and mental disorders.
- The consequences of poor posture are both aesthetic and health-related: pain, restricted movement, muscle tension, which can even affect our mood.
- The more flexible and healthy our spine is, the better ''shape'' our other joints are in.
- Spinal problems require proper treatment, which (depending on the problem) can be very time-consuming and expensive.
We are still not sufficiently aware of the importance of prevention and regular exercise. For individuals with static sitting or standing jobs, regular stretching and strengthening exercises specific to the nature of their work would be advisable. For example: if we have a sedentary lifestyle, cycling may be a good leisure activity that will strengthen our cardiovascular system, but it will not bring positive changes to our posture and spinal health.
When pain occurs, it is often too late, so I would recommend prevention to make your lifestyle as comfortable as possible: regular spinal exercises, Pilates or yoga.
Pilates is an exercise that covers all the important components of an exercise that will improve our posture, improve the flexibility and stability of the spine and joints, correct asymmetries in the body and even relieve us of minor muscle pains.
What are the most suitable exercises that you should do regularly for a healthy spine and shoulder girdle?
- WIDE ROWING
Using elastic bands, we perform the wide rowing exercise. In a slightly bent-over position with a straight back, pull the elastic and at the same time activate the back muscles by gripping the shoulder blades.
Exhale as you pull and inhale as you relax. Pay attention to the position of the cervical spine, which should be in extension of the trunk, and look in front of the body, towards the ground.
- SPINE STRETCH
The ''Spine Stretch'' is an exercise from the traditional Pilates programme. It is performed with the knees bent or extended. Exhaling, lean forward into a forward bend with the spine flexed, activating the muscles of the trunk and stretching the muscles of the spine. Then, with an inhalation, straighten up.
- SPINE TWIST/ROTATION
Another exercise from the traditional programme. It can be performed with the knees bent or extended, seated on an exercise surface. The arms are at an offset and on the exhalation we make an alternating rotation in the spine. The spine should be straight throughout the exercise.
- BENDING THE TRUNK WHILE SUPPORTED ON THE HANDS AND KNEES
The trunk flexion or cat is performed with the arms and knees supported. From a neutral spinal position, bend the spine towards the ceiling, look between the knees and exhale. Inhaling, straighten back to neutral and look at the ground.
- EXTEND THE TRUNK LYING ON THE STOMACH
This exercise strengthens the extensor muscles of the trunk. Keep the legs as relaxed as possible, the abdominal muscles active and the pelvis in a neutral position. Exhale to activate the abdominal muscles and stretch the thoracic spine. The hands are placed under the forehead. Inhaling, lower back to the ground.