3 Stretches That Un-Slouch Your Back—All You Need Is A Doorway February 09, 2017 08:59

Lower back pain? These gentle moves will help ease it fast.

lower back pain

Are you sitting up straight right now? You probably are now that I reminded you. Sitting at a desk or hunching over a computer all day is horrible for your neck, back, and overall posture. If you feel tight in your chest and shoulders, do this series of stretches a few times a week to loosen up. They all use a doorway to open up the muscles we tend to close and tighten throughout the day. Try to hold each stretch for at least 30 seconds.

Walk out

To gauge how tight your shoulders are, hold onto a door frame with your wrists, elbows, and shoulders in line. Keep your arms in place and slowly walk your body forward out of the door frame. See how far you can go without straining anything, and hold.

stretch at office

T-Press with Lunge

Repeat the steps of the previous exercise, but this time lunge one leg out in front of you as you move forward. Make sure to keep your neck in line with your spine the whole time. The farther you lean your body out over your front leg, the more stretch you will get. Keep that back leg out long with the heel pressing into the floor for an added calf stretch. Switch legs.

stretching at office

Hanging Shoulder Stretch

For this one, make sure your shoulders are warmed up and loose. You will again begin holding onto the door frame, but you can play with the height of your arms by going above your shoulders in a "Y" position, into a level "T" position, or low into an upside-down "V" position. Be careful how far you lean out in the next step because you will have to use your strength to pull yourself back up. Hold on tight as you walk out of the doorway, and then let your body lean forward until your arms are straight. Keep your core pulled in, and remember to breathe.