For back health, you should always try to stand up at least once every 50 minutes when doing deskwork. In the case that you can't stand up however, here are a few stretches you can do to help maintain proper posture and upper body mobility. To learn the full routine or more about back health in general, please feel free to check out SBJ's Total Back Care program at: www.strongbodyjapan.com/sbj-total-back-care How to do the stretches: 1) Stretch until you feel a bit of tension in the muscle. 2) Hold it until you feel it relax a bit. 3) Then do it again and push further the second time. 4) DO NOT push to the point of pain. Stretching should not be painful or traumatizing. 5) Breath slowly and rhythmically. Reference: "Stretching" by Bob Anderson #lowerbackpain #stiffshoulders #backpain

日本語は⬇️For a healthy back if you work at a desk, you should stand up at least once every 50 minutes. Here are three of the stretches from a routine we teach at SBJ's Total Back Care seminars that you can do during one of those standing periods. They will help alleviate the kind of physical issues that come with sitting in front of a computer all day. How to do them: 1) Stretch until you feel a bit of tension in the muscle. 2) Hold it until you feel it relax a bit. 3) Then do it again and push further the second time. 4) DO NOT push to the point of pain. Stretching should not be painful or traumatizing. 5) Breath slowly and rhythmically. To hear more about the seminars, check out: https://www.strongbodyjapan.com/sbj-total-back-care Reference: "Stretching" by Bob Anderson デスクワークをしている人が健康な背中を保つためには、以下のことが必要です。 一日中パソコンの前に座っていると、体の不調を感じることがあります。 少なくとも50分に1回は立ち上がるようにしましょう。 ここでは、SBJのトータルバックケアセミナーで教えているストレッチの中から、立ち仕事の合間にできる3つのストレッチをご紹介します。これらのストレッチを行うことで、一日中パソコンの前に座っていることによる体の不調を軽減することができます。 1) 筋肉の緊張を感じるまでストレッチしましょう。 2）筋肉が少し緩むのを感じるまで、その状態を維持します。 3）その後、もう一度行い、先ほどよりやや負荷をかけます。 4) 痛みを感じるほど無理をしないようにしましょう。 ストレッチは、痛みや外傷を伴うものであってはなりません。 5）呼吸はゆっくりとリズミカルに行いましょう。 セミナーの詳細を聞きたい方は、こちらをチェックしてみてください。 https://www.strongbodyjapan.com/sbj-total-back-care 参考文献 「ストレッチング」ボブ・アンダーソン著 #backpain #stiffshoulders #lowerbackpain #backache #backcare #telework #backhealth #workingathome

Here are 3 exercises from SBJ's Deskwork Injury Prevention exercise series. These exercises, along with the others focus on combating common hip, shoulder and back problems associated with sitting for long periods. They work to alleviate these issues by bringing strength to the core and glutes and flexibility and mobility in the shoulders and hip area. #backpain #stiffshoulders #lowerback pain

These three exercises (often called "The Big 3" are widely considered to be the three best exercises for developing a healthy back and core and the postural endurance to hold and carry your body properly throughout the day. Each exercise is done in 8 to 10 second intervals, starting with 4 times on each side. As your strength develops instead of lengthening the sets, add more sets to the cycle in a reverse pyramid. (First set is 4x each; second set is 3x each, etc).