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Exercises for Healthy Sitting

Exercises with dynamic-directional Dvectis focused on the overall relieve of the cervical spine

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1. Isometric strengthening of the cervical spine from behind

Place your arms behind the head. Push your chin backwards and loosen your shoulders. Push your head against the arms. Breathe in and hold the position for 7 seconds. Release the tension as you exhale.

 

2. Isometric strengthening of the cervical spine from the front

Take the same position as in the first exercise. Only this time put your arms on the forehead. Push your forehead against the palms. Breathe in and hold the position for 7 seconds. Release the tension as you exhale.

 

3. Strengthening of the interscapular muscles and scapula lower fixators

Take a correct sitting position with the arms bend in the elbow and take a breath. As you exhale, pull the blades and shoulders to the spine and down as much as possible and try to pull the blades to form a V shape. Remain in the position for a few seconds, then release the tension.

 

4. Overall relieve

Spread your legs and place your hands on your knees. Slowly, start to roll one vertebra at a time. Begin by releasing the cervical spine, then the thoracic and lumbar spine and reach to the ground. Try to touch the ground with your fingertips. Stay in the position for a moment. Then gradually begin to rise from the lumbar spine through the thoracic spine and then straighten the cervical spine. When rolling the spine, you should feel each vertebra, one after another, release downward. This also applies for straightening of the spine upward. When practicing this exercise on a wheelchair, make sure the chair is secured against slipping.

 

Exercises with dynamic-directional Dvectis focused on the relieve of the spine, tail bone, and pelvic floor

5. Exercise aimed at relieving the lumbar sacral spine section, tail bone, and pelvic floor

Slightly spread your legs and place your hands on your thighs. Straighten your back, push your chin backward, and push the shoulders back and down. As you inhale, slightly lean forward in the small of the back. The movement goes from the navel down. When you exhale, contract your gluteal muscles and the pelvic floor and then release the tension.This way, you will achieve release of muscle tension.

 

6. Exercise to relieve the tail bone

The default position on Dvectis pad is sitting, with your hands stretched out slightly downward in the shape of the letter "A". Sitting in this position, take a breath. As you exhale, push one hip to the side and contract the pelvic floor (those more agile may contract the abdomen, too). Your trunk should not bend sideways as you push the hip to the side! Repeat the exercise on the opposite side.

 

7. Hip circling on dynamic-directional Dvectis pad

The default position on Dvectis pads is sitting. Straighten your back, push your chin backward, and push the shoulders back and down. This exercise mostly involves hip circling from navel down. Put your arms loosely between the thighs. Inhale, contract the abdomen, buttocks, and pelvic floor and circle the pelvis clockwise. Perform the exercise for at least 7 seconds. As you exhale, relax the muscles and then repeat the exercise counter-clockwise. Ensure you sit in an upright position. Never exercise with your back hunched!

 
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