After eight hours at a computer, your body doesn't need performance. It needs reminding that it knows other positions than that one. This routine takes three minutes and you can do it at the office, in a shirt, on the chair you're sitting on.
Three movements, three directions
Sitting shortens the back, rounds it and locks it in one direction. So the routine goes three ways in reverse: first length — sitting, breathe in and grow through the crown of your head, breathe out and let your shoulders drop. Then rotation — hands on the opposite knee, turn slowly to follow your elbow, five times each side. And finally breath — palms on your lower ribs and ten breaths that you feel widening to the sides.
“The back doesn't need more strength. It needs more directions.”
When and how often
It works best as an interruption, not a reward at the end of the day. Try it after every longer meeting, or whenever you notice you've crept a few centimetres closer to the screen.
- Lengthen: 5 breaths, shoulders down, chin slightly tucked.
- Rotate: 5× each side, slowly, no swinging.
- Breathe into the ribs: 10 breaths, palms feel the sideways movement.
Všimněte si polohy své hlavy a zkuste ji změnit
„V klidu si to pročtu…“
Trup je opřený o židli, hlava a ramena se ale posouvají dopředu. I s podepřenými zády tak může hlava zůstávat v předsunu.
„Nemůžu na to přijít“
Trup se naklání ke stolu a horní část zad se zakulacuje. Předsunutá hlava se opírá bradou o ruku a zůstává v mírném záklonu.
„Ještě tu něco dopíšu“
Tělo je v předklonu, celá páteř se zakulacuje do písmene C a její přirozené křivky se ztrácejí.
„Vyzrála jsem na gravitaci…“
Představte si lehkou korunu na temeni. Jemně napřimte trup nad pánev a nechte hlavu stoupat vzhůru, jako byste korunu nesli. Nejde o „zásuvku“ – bradu ideálně netlačte silou ke krku.
If your back still hurts after a week of regular breaks, the cause is usually elsewhere — often in the hips or the feet. That's where we'll look together.