If you have a typical office job that requires you to sit in front of a computer for a long time, or work from home and sit in front of a monitor again, due to prolonged sitting and little movement, various pains and difficulties can occur, especially harmful to the spine. The most common effects of prolonged sitting are weak and stiff muscles, shortened tendons and ligaments, which ultimately causes poor posture and back and neck pain. The best solution is exercises!
Bird - Dog
Get into position, supporting yourself on your hands and knees, with your back straight. Raise one arm and the opposite leg at the same time, keeping your back straight, then return to the starting position. Do 4 sets of 15 reps.
Lift your hips
Lie on the floor and spread your legs so that your knees are shoulder-width apart. Lift your hips, keeping the rest of your body on the floor, then return to the original position. Do 4 sets of 15 reps.
Stretch back
Lie on your stomach. Lift the upper and lower body and hold the body briefly in this position. Return to the original position. Do 4 sets of 10 to 15 reps.
Lifting weights
Most of you probably don't have weights at home, but any weight is welcome in this exercise. You can also use 2 liter bottles of water. Sit on the floor and rest your chest on your knees. Raise your arms, then just slowly bring them back. Do 4 sets of 12-15 repetitions, reports Beauty and Health.
Bonus video:
