Simple Exercises for your Back Health


It has been everybody’s fantasy to have that perfect Spartan body – all muscular and glorious. The benefits of being physically fit do not only make you look vibrant and strong, it also energizes you to perform your daily tasks in the most efficient way.

This is the reason why a lot are subscribing to fitness programs. But some would hit the gym without any proper trainer because they believe that the thought of just going to the gym is enough to achieve that desired body built.

And this is where pseudo-fitness lifestyle would kick in, and do more harm; because of the lack of guidance on exercise know-how alters your proper posture, breathing, and more.

I understand that enrolling in a fitness center really needs time and effort, and hiring a personal fitness coach is just as costly. So if you are someone who has a very hectic schedule, but still wants to build a muscle, this article is for you.

I will be giving you tips on how to do simple exercises that you can do in the office or at home that would get you the same results as that of a complex set of routines.

And to ensure that you get the benefits of these exercises, it is important that you maintain proper posture. These moves require you to be in a sitting position, so you always have to make sure that your back is against posture support chair, with feet flat on the floor.

Let’s start.

Exercise #1: Shoulder Rolls

As you inhale, rotate and raise your shoulders and shoulder blades together to your ears. And when you exhale, pull your shoulder blades down. Do this 5 to 10 times, alternating the rotation with backward and forward motions.

As easy as that.

This exercise increases the range of motion of your shoulders and upper back. It also improves posture and releases tension in your neck. So if you have been slumping in that office chair for hours, shoulder rolls will help you get your spine back in shape.

Exercise #2: Chair Pose

Stand and raise your arms forward. Exhale as you bend your knees to no more than 90-degree, and keep your toes together. Take two deep breaths,and then stand. Repeat thrice.

This move clearly targets your thighs and back. It also stimulates the abdominal organs, heart and diaphragm. This is ideal for those who are experiencing mild back pain because apart from distributing the stress to the other parts of the body, this also strengthens your back muscles.

This might be quite difficult for beginners, so to help you stay in this position, you can perform it near a wall. Only your tailbone should touch the wall. Or you can also use the seat edge of a posture perfect chair to support you, but you just have to make sure that the wheels are locked to avoid accidents.

Exercise #3: Sitting Side Bend

Touch the side of your head with your left hand. Then, guide your head to the right until you feel a tension on the left side of your body and shoulders. Take deep breaths 3 to 5 times. Repeat on the other side.

Side-stretching lengthens the muscles between your ribs and pelvis, including your lower back. This will improve lower back mobility as well as promote lung expansion. And as you know, with proper lung expansion, your body receives more oxygen that would make you feel active throughout the day.

Now, you might have not noticed it, but there is a common denominator for these routines – back health. Your spine has a very strong bone structure, but if your body has been accustomed to the relaxed misaligned postures, you will suffer degenerative complications early on despite your young age.

And while you are trying to keep your back and spine healthy, you also deserve a material to help you maintain proper posture even while you’re working.

Posture Perfect Chair Company is dedicated to provide you only the best posture support chairs for your spine. If you’re wondering how our chair works, you can visit and explore my website.

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