Simple Stretches For Back Health

Simple
Stretches
For Back
Health

Increase your back strength and flexibility in only 15 minutes with these simple moves.

BY GELISH

09.04.24

No one knows better than a nail tech, that sitting bent over all day can take a toll on your back, leading to stiffness and discomfort that can affect your overall productivity and well-being. Luckily, you don’t need a lot of time or space to counteract these effects. With just 15 minutes a day, you can incorporate simple back stretches to relieve tension and boost your energy levels. Here’s a quick guide to some effective stretches you can do, even in the salon.

Seated Cat-Cow

This stretch is a great way to mobilize your spine and ease back tension without having to leave your chair.

Sitting on the edge of your chair with your feet flat on the floor, place your hands on your knees.
Inhale as you arch your back, pushing your chest forward and lift your head towards the ceiling (this is the “cow” position).
Exhale as you round your back, tucking your chin towards your chest and pulling your navel in towards your spine (this is the “cat” position).
Repeat this motion slowly for 1-2 minutes.

Seated Forward Bend

This stretch targets the lower back and helps release any built-up tension in your lumbar region.

Sitting on the edge of your chair with your feet flat on the floor, hip-width apart, slowly bend forward at the hips, letting your torso drape over your thighs.
Allow your arms to hang down towards the floor or rest them on your shins.
Hold the position for 30 seconds, breathing deeply, and then slowly roll back up to a seated position. Repeat once more.

Seated Spinal Twist

The spinal twist helps to stretch and lengthen the muscles supporting your spine, providing relief from sitting for long periods of time.

Sitting with your back straight and feet flat on the floor, place your right hand on the back of your chair and your left hand on your right knee.
Allow your arms to hang down towards the floor or rest them on your shins.
Hold the position for 30 seconds, breathing deeply, and then slowly roll back up to a seated position. Repeat once more.

Shoulder Blade Squeeze

This stretch is great for counteracting the hunching posture that often comes with pedicures.

Standing with your feet hip-width apart, clasp your hands behind your back and straighten your arms.
Squeeze your shoulder blades together, opening up your chest.
Hold this position for 10-15 seconds, and then relax. Repeat 3 times.

Neck and Upper Back Stretch

Relieve the tension that builds up in your neck and upper back with this simple stretch.

Sitting tall in your chair, place your right hand on the back of your head.
Gently pull your head towards your right shoulder, stretching the left side of your neck.
Hold for 15-20 seconds, then switch sides. Repeat once more on each side.

Get The Products

Shop

18G Unplugged LED Light 1168012

Shop

Go File IQ 1168226

Shop

Vortex Dust Collector 1168209

The next time you feel stiffness creeping in, take a 15-minute break and try these stretches to rejuvenate your body and boost your productivity. Your back will thank you!