The nature of office work is to sit and work for a long time. When sitting for too long, the body's pressure on the spine will be great, leading to states such as back pain, neck - shoulder - neck fatigue or other bone-related diseases. More importantly, when you sit and work for too long in one place, it also makes the body numb, easy to get cramps leading to sluggish body, reduced ability to work.

Therefore, Ergolife would like to guide you with some backrest exercises with an ergonomic chair right at the reclining office to help the body relax and relieve stress, and prevent spinal diseases.

Exercise #1: Butterfly wings

* Anti-back fatigue exercise with ergonomic chair can combine many yoga exercises affecting the neck - shoulder - nape area, affecting the neck bone area, correcting the spine posture and improving blood circulation .

* Doing:

- Step 1: Sit on the edge of an Ergonomics chair with your back straight and feet flat on the floor shoulder-width apart.

- Step 2: Place your ears behind your head, elbows bent, and arms locked behind your neck.

- Step 3: Try to push your elbows, stretching your arms back as much as possible.

- Step 4: Inhale, extend your arms outward, raise them to the ceiling, and push your chest forward.

- Step 5: Then exhale, return to the starting position and bend your back, trying to push your chest back, you should feel a gentle stretch.

- Repeat this 5 times to see the amazing effect of the exercise, but remember that you should stop if you feel any pain during this exercise.

Exercise 2: Cat cow (Cat-cow pose)

* This movement has the effect of correcting the position of the lumbar vertebrae and reducing back pain.

* Doing:

- Step 1: Sit in an office chair with your back, straight back, hands on your knees

- Step 2: Pull your shoulders down gently and push your chest forward, trying to stretch your shoulders. Breathe in and do it

- Step 3: Exhale, bend your back and push your shoulders forward, head down towards your chest

- Do the movement 8 times, but stop when any of the movements cause you pain.

Exercise against back fatigue with chairs right at the office #3: Chair twist

* This movement has an impact on the digestive system and the back and spine, so it also helps reduce back pain and good muscles

* Doing:

- Step 1: Sit in an ergonomic office chair with your back, back straight, feet on the floor

- Step 2: Inhale, keep your back straight

- Step 3: Exhale, rotate to the back of the chair, keeping the spine straight. Hands on the chair and shoulders still

- Step 4: Hold this position for 30 seconds, breathe deeply 5 times then do the same with the other side

- Do this 3 times, but stop when any of the movements cause you pain

Exercise #4: Side bend

* Leaning movement has the effect of improving blood circulation, stretching the intercostal muscles and chest muscles

* Doing:

- Step 1: Sit in an ergonomic office chair with your back straight, with your feet flat on the floor

- Step 2: Place one hand on the chair, shoulder to be in a relaxed state

- Step 3: With the other hand facing the sky and leaning to one side, keep the back straight

- Step 4: Switch sides

- Do this movement 10 times on each side, but stop when any of the movements cause you pain

Exercise 5: Chair pigeon

* This movement works to relax the feet, hip muscles and stretch the back, thereby reducing the risk of back pain.

* Doing:

- Step 1: Sit in a reclining office chair, with your back straight. One foot is on the floor, the other foot is on top so that the ankle rests on the knee

- Step 2: Lean forward to stretch your body so that your belly touches down to your hips. Back is still straight

- Step 3: Hold the pose for 30 seconds, breathe deeply 5 times and then do the opposite

- Do this exercise 2-3 times on each side, but stop when any of the movements cause you pain