Exercise for the legs
Lie on your back, arms resting on the ground, along the body. Bend your legs slightly then lift the front of your feet to rest on the heels. From this posture, raise the buttocks so that it is supported only on the top of your back and your heels. Hold for 30 seconds, then rest your buttocks on the floor and your feet completely flat. Depending on your joint discomfort at one or more knees (x), flex your legs more or less so that exercise does not cause pain. The more legs you have, the more stressful the exercise will be for the hamstrings, glutes and lumbar muscles.
In order to obtain an additional difficulty, this exercise can be carried out on one leg. Nevertheless, make sure you have enough muscle strength by performing two-legged exercise to switch to this more challenging variant.
In order to optimize your exercises, if you are prone to pain in several joints, you can perform exercises with an elastic band. This elastic will allow you to obtain a more or less important solicitation depending on the resistance of it. It will also allow you to further locate the solicitation of the targeted muscle. For this, do not hesitate to start with a low resistance elastic to make your gesture on the appropriate angle and not painful.
Sit on the edge of a chair. Place your feet on the inside of the elastic and put it back above the knees. Take space between your feet so that the elastic is in slight tension. Take the ends of a second rubber band between your hands and extend your arms in front of you. From this position, at the same time, bring your knees out and arms to finish with your arms open and knees out. Hold this posture for 30 seconds then return to the initial position.
Before, during and after exercise, drink water to hydrate yourself. Gradually increase the intensity of your effort, and respect your physical abilities, without trying to exceed your limits. At the end of the exercise, gradually reduce your activity, without stopping suddenly: walk, slow down, stretch … Between two sports sessions, especially if you’re not a great sportsman, respect a certain time, for example two days, so that your muscles have time to recover. Cold showers on sore muscles can also help you recover more easily.
Yoga to tone the muscles in your back
No need to practice high intensity sports to deepen muscles and tone the muscles of the posture.
Yoga is the perfect example: it allows to relax, relax, strengthen, without harming our muscles. Louise Antunes recommends to try the position of the Dog upside down and the Dog upside down, coupled with the position of the Sun salutation, the most famous postures in this discipline, but also those that best relieve the back muscles so much it naturally stretch the spine.
It only remains to equip his workstation with a small cushion and a footrest to keep a straight posture at his desk and to wear our sports shoes!