Workout – Systems Administrator 30-minute daily against backpain!

Backpain

One of the most painful and common ailments of the sysadmin is without any doubt, backpain. A lot of people ask me how do I keep fit. Today, I am going to reveal my everyday rituals.

Sleep

Sleep is very important for body recovery. I try my best to get between 7.5 and 9 hours of sleep everyday. Less than that is simply not enough. You will feel sleepy at work for sure.

Waking Up

I will wake up between 5 a.m to 6h30 a.m everyday. My alarm sounds depending on the time I went to sleep the previous day. After brushing my teeth and drinking a large glass of water. Starts now my morning 30 minute workout.

30-Minute workout

This workout is primarily for the back.

1. A good yoga mat

A good yoga mat is essential to your well being on the ground. Before even thinking about working out. You need the good equipment. Else, you will end up hurting yourself and we don’t want that !

2. Space for movement

Make room for your workout. This is your space for your own well-being !

3. Sphinx  Pose (5 minutes)

We start with the sphinx pose.

  1. While in this pose, your shoulders and back should be relax.
  2. Breathe in deeply and then let go. Repeat for 10 breaths.
  3. If you are doing it well, you will feel tension going out of your back.

4. Cobra Pose (5 minutes)

The cobra pose is the next step from the sphinx. Here, you will feel even more tension out of your shoulders and back. Same as half-cobra.

  1. While in this pose, your shoulders and back should be relax.
  2. Breathe in deeply and then let go. Repeat for 10 breaths.
  3. If you are doing it well, you will feel tension going out of your back.

5. Child Pose (5 minutes)

Retract on yourself. Breathe in a relaxed mode. Stay in this position as much as you like.

6. Head stand (5 minutes)

When I do the head stand, I feel it is recalibrating the whole body. It sends more blood in the head so your heart gets a break during that time.

Use a soft-pillow for the head. Start in a crouching position. Then, slowly lift your feet of the ground. Try your best to extend to the top.

Stay for 30 secs to up to 5 minutes as a beginner.

7. Kneeling pose (5-10 minutes)

Immediately after the head stand, you should transition to the resting position. This is a fully restorative pose.

Sit on your feet.

Breathe in a relaxed manner.

Thats it for a 30-minute daily workout! Your back will thank you later =)

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