If You Sit At Work, You Must Do These Spine Saving Stretches Daily

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When you sit, your body slumps, your metabolism slows, and you…spread. But if you’re in a job where you must sit—or you don’t want to spend hundreds of dollars on a standing desk—you’ll be happy to learn that there are ways to undo the damage, plus boost your calorie burn.

What to do: Hold each of these static stretches for 30 seconds, and try to do the series in this order, twice a day.

1. Supported Backbend

Why: Bending backward helps improve posture and supports the muscles that stabilize your spine.

How: Stand facing away from a wall, your heels about 1 inch away from the baseboard. With your arms over your head, elbows bent backward so that your palms are facing the wall, slowly lean back and catch your body weight with your hands. Walk your hands down the wall until you begin to feel a stretch.

2. Lunge with Rotation

Why: Build strength in your legs and shoulders while stretching your hips. The twists will also help maintain healthy spinal movement

How: From a standing position, take a big step forward with your right foot into a lunge, taking care that your right knee does not extend past your toes. Place your hands on either side of your right foot. Now lift your right arm toward the ceiling and turn your gaze upward at the same time. As you exhale, try to go a little deeper into the rotation. Switch sides and repeat.

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