El ejercicio que DEBES hacer si trabajas sentado todo el día

Do this exercise if you want to combat the negative effects of sitting in front of a computer all day. Do you work all day sitting down? Do you struggle to maintain good posture and do you have pain between your shoulder blades? If you identify with these questions, this video is for you. Hello friends, welcome back to Physiotherapy Within Reach. These days, most jobs are done at a desk in front of a computer. The lack of a good chair or good posture will lead us to slump over all day. Today I'm bringing you one of my favorite exercises, simple and quick, that you can do whenever you notice your posture isn't correct, or whenever you feel pain in your back. I call them chest butterflies because they remind me of a butterfly when I do them. Let's get to it: Sit on the edge of your chair. Interlace your hands behind your neck. Start by rounding your back, then bring your chin toward your chest, shifting your head backward. This is an important point. I call this movement the double chin, and it basically consists of tucking your chin inward, causing your head to move backward, as you can see in the example. Perform the double chin several times to check that you're doing it correctly, as it's important for the exercise's effectiveness. Okay, back to the butterfly exercises: hands on the back of your neck, rounded back, double chin. Stand up straight, and bring your elbows back as far as possible, bringing your shoulder blades together. If you want, you can coordinate it with your breathing by taking a breath in as you round your back, and releasing it as you open your elbows. Hold the final position for the duration of your exhalation. Let's review the key points of the exercise. Don't forget to do the double chin. If you're unable to do it correctly, practice at home several times a day in front of a mirror until you master it. Exhale at the end of the movement, holding the position for the duration of the exhalation. Squeeze your shoulder blades together to activate all the interscapular muscles. Okay, friends, that's it. It's true that current scientific evidence doesn't support that poor posture is the cause of back or neck pain, however, keeping your spine active and moving is always the best way to prevent and treat pain. If you want more information about posture at work and how to improve it, don't miss this video series. If you've read this far, it's because you like the video, because it's being useful, or because you're in love with my baldness. Whatever the reason, I hope you'll share the video with those who need it. Best regards, I hope to see you in the next video.