Bends when standing
Performing this movement proficiently will help the body automatically apply the correct posture every time you lift or pick up heavy objects from the floor.
Stand up straight, 2 legs spread to your hips, knees slightly bent. Place both hands in front of your thighs. Slowly push your hips back, and at the same time, slide both hands down your thighs towards your knees.
Maintain the chest open and keep the spine straight and long. Stop as soon as you feel the hamstring muscles (behind the thigh) being stretched evenly. Tighten your buttocks and push your hips forward to stand up straight. Repeat from 12 to 15 times.
Extend one leg when standing
This exercise helps deeply activate the buttock muscles, reducing the pressure on the lower back. Owning a healthy buttock muscle area is an important factor in preventing the risk of back pain. At the same time, this exercise directly affects the buttock muscle group without negatively affecting the spine.
Stand behind a sturdy chair, relax your arms and gently place them on the back of the chair as a support. Keep your standing posture straight, your legs slightly slouching. Keep your legs straight to perform the movement, slowly swing your legs back and tighten your buttocks at the highest position.
Only bring your leg back to the appropriate range without swinging or bending your lower back. Lower your leg slowly and controlledly. Repeat 10 times for one side, then switch sides.
Rotate your chest when standing
This exercise helps release stiffness in the middle back area - the area most susceptible to muscle constriction due to prolonged sitting habits. When the upper back recovers its flexibility and rotation, the lower lumbar region will no longer have to bear pressure. This is a particularly useful exercise for those who often have back pain after long journeys or after a day of continuous work at the desk.
Stand up straight, 2 legs as wide as hips. Join your arms in front of your chest, elbows wide open to both sides. Slowly rotate your upper body to the right, starting to move from the chest area. Feel the rotation amplitude concentrated in the middle of your back, avoid rotating in the lower back or neck area.
Slowly rotate to the center position. Continue to rotate to the left. Do 10 turns on each side.
