Exercises are essential to maintain your overall well being.
The emergence of the pandemic changes the way of living and people's routines. These are the new work environment, shopping habits, the process of ordering food, and the like. It is exciting and comes with various benefits. You gained flexibility and freedom in managing your schedule, quality time for your family, lesser time to prepare, and removing the hassle of commuting. However, some drawbacks of this new normal are the limitation in terms of equipment—no adjustable screen, no interactive communication, limited access to the internet, and tools. Also, if you are having trouble, you need to fix it yourself.
The new normal working environment also requires you to finish your task by sitting all day out. It can be more or less comfortable, at worst the absence of a suitable chair and desk. It is terrible, especially for your posture and musculoskeletal balance. It is pinpointing that you do not leave your home for weeks. No stretches at all. But the good news is, you can regain your proper posture and strength by practicing stretches regularly every single day. Allotting a certain time of the day to focus on your well being.
Here are the essential exercises that you can try during the pandemic:
- Exercise for the Posterior Spine
Practicing this stretch will give a sense of relaxation. Go forth with the upside-down body Reflection. This stretch is essential, mostly if you spent your day with a bad sitting posture. It would disrupt your posterior chain making it short and tense. However, once you constantly flex or stretch your lumbar area, it softens your back pain.
Stretching and loosening your posterior chain will help you reduce and soften your back pain. That is why this stretch is favorable if you are suffering from this condition.
To do this stretch, you aim to achieve a 90 angle within a level of your hips and keeping your hands and feet stuck on the floor or ground. You need to stay and let your arms stick in the line, maintaining the level in the backline. It would be beneficial for your posture if you practically stretched your legs. The stretch on the back of your thighs and calves should be regulated. It would also be best if you allow your heels to come closer to the ground and keep your lumbar arch and pull the glutes upward to the ceiling.
It would be best to do this stretch around three times a day to allow your body to reactivate. It can also boost your physical and mental capacity, indeed increasing your productivity at work. It is advisable to keep the stretch for 30 seconds to one minute in maintaining an active posture.
- Number 4
Stretching the Pyramidal Muscle and the Glutes. Sitting for hours can create a tension that is chronic in nature. It affects your pyramidal muscle and gluteal muscle. If you locate the pyramidal muscle, you can find it under the gluteus maximus.
This stretch is beneficial, especially if you tend to sit asymmetrically or imbalance. For example, you are sitting in only a single buttock. Practicing this sitting posture will create a misalignment in your femur bone that misplaces your hip point. It can cause you extreme hip pain, pain in the lower back, and even the knee. To totally soften and go back to your original form, stretching Number 4 is practical and useful.
The process is sitting on your back and placing your right ankle on your left knee while lifting your left leg. Ensure that everything is flexed so that you can assure that your leg is perpendicular to your pelvis. It would also be best if you maintain your lower back flat on the floor. Once you successfully practice this stretch, you will feel a relaxing stretchy feeling in your buttocks side.
To keep the stretch burning, maintain this kind of position for at least 30 seconds to one minute. Changing legs one after another is also a must. You can again do this position while you are sitting.
- Exercise your Hip Flexors
To maintain a proper posture related to your hips, pay close attention to your flexors, the popular psoas. If you notice, these muscles are connected to your long muscles from your iliac crest going down to your legs. Your legs are responsible for bending your legs, for instance, the manner of raising your knee. Maintaining a shortened position regularly while sitting, you develop a stiff leg and make tension in the positioning of your pelvis and lower back.
Forwarding the thrust of your body can help in stretching your right psoas. You need to maintain your knee straight on the floor or ground while lowering your pelvis in the ground, gradually allowing your right gluteus to be connected, keeping your pelvis in a neutral position, and minimizing the anteversion.
This stretch can keep your front thigh balance during the insertion of your hips. For the best result, hold this position for 30 seconds to one minute. It would be best to ensure that your abdomen and buttocks are well sheathed in doing this position.
- The Doorway Exercise
Stretch and Regulate your Pectorals. When you are sitting in your home, there are some instances that you improperly sit, or it can also be your sofa or favorite chair improperly installed. There are some instances where it arch or curve your chest. If you regularly maintain this position, your muscles in your front torso are shortened and contracted. In this manner, your body will feel stiff.
It is a must that you get up and regular exercises while curving back your upper back. To effectively avoid the tension in your muscles, using your doorway stretch.
The principle and idea of this stretch are simple; vertically stretch your forearms in the edges of your doorstep, taking into account the proper coverage of your back muscles to maintain the compactness of your muscles. Try to move forward gradually in this position until you feel or sense your chest muscles or your front shoulders stretch during the insertion of your biceps.
Make it slow and steady to minimize the tension. Remember that your front shoulder is a fragile area. Take a deep breath to relax your abs tightly. It would be best if you consciously lower your ribs while in contact with your abdominal muscles. All of your muscles will be stretched correctly in this position. Again, do it in a span of 30 seconds to one minute. Doing it thrice a day can help you achieve optimal results efficiently.
- Shoulder Extension
You can work on extending your shoulders, and it is also useful in balancing your posture. This stretch is simple, and you do not need to put too much effort. All you need to do is put your two hands behind your back, allow your fingers to grip, and raise your arms backward, keeping your torso outward. You will feel a stretch sensation in your front shoulders. Practice this position for 30 seconds until one minute. Bear in mind, avoid rolling your shoulder forward. You need to take care of it and maintain a back retraction. You are keeping your torso outward. You can also do this stretch while you are sitting, with proper care, with the ground.
How Can A Chiropractor Help You?
Even if you can't go out of the house to run or go to your yoga and pilates classes due to social distancing restrictions, you can still find relief from muscle aches and pains by going to a chiropractor. These are professionals with expert knowledge and skills that can help alleviate discomfort or lessen any post-workout pain. Many people suffer from fatigue and soreness in the next days of their intense workout. Although you can feel the burn during the session, soreness may prevent you from doing another session.
Massage therapy or physio from Debole Chiropractic can relieve pain so you can go back to your daily work out. Dr. Mike DeBole of Debole Chiropractic aims to help individuals experience the best state of health by addressing each of his patient's needs through personalized treatment plans and techniques. Soft tissue techniques are one way to help recover more quickly from post-workout pain.
Doctors, most of the time, prescribe painkillers to stop the pain symptoms temporarily. However, when the drugs' effects wear off, you are back suffering the same pain or even worse. With chiropractic care, symptoms are relieved naturally, and it helps the patients stop relying on heavy doses of addictive and potentially harmful medications. Chiropractic care is a non-invasive treatment procedure that can omit the possibility of submitting oneself from trauma or major surgery.