1. Bustling bridge
This exercise helps strengthen the weak glutes caused by prolonged sitting. This exercise also improves the stability and posture of the lower back by supporting the spine. Follow these steps:
Step 1: Lie on your back with your knees bent and your feet flat on the floor.
Step 2: Keep your arms along your torso and tighten your core.
Step 3: Press your heels into the ground and lift your hips up.
Step 4: Tighten your upper glutes and hold for a second.
Step 5: Slowly lower your hips to the floor.
2. hip flexor stretching (with low legs)
This hip flexor stretching exercise (in the same low leg) helps release stiff hip flexors, which shrink when sitting for a long time. This exercise improves walking posture, reduces tension in the lower back and allows the hips to move more freely. Follow these steps:
Step 1: Start on your knees on the mat.
Step 2: Step your right foot forward into a ton position, keeping your knee higher than your ankles.
Step 3: Gently push your hips forward until you feel your left hip being stretched.
Step 4: Keep your chest lifted and your shoulders relaxed.
Step 5: Change sides after holding for 2030 seconds.
3. Cat-and-gator stretching movements
The cat-and- received pose helps increase spinal mobility and reduce stiffness caused by the lower back. This exercise improves postures, thereby moving smoothly throughout the entire spine. Follow these steps:
Step 1: Start in the cow's position on the table.
Step 2: Inhale and bend your spine, lift your chest and tibia ( cow's figure).
Step 3: Exhale and bend your spine, chin and pelvis ( cat's pose).
Step 4: moved slowly between these two positions, synchronizing your breath with the movement.
Step 5: Repeat for 8-10 sets.
4. chest extension exercises
This exercise helps fight back against curves and stiff chest muscles due to screen time. It helps you stand more straight and maintain an upright position. Follow these steps:
Step 1: Stand up straight and Claps your arms behind your back.
Step 2: Gently lift your arms up as you open your chest.
Step 3: roll your shoulders back and down.
Step 4: Hold the tight position for 20-30 seconds while breathing deeply.
Step 5: Slowly relax and relax your arms.
5. Chest spine rotation
Chest rotation helps improve upper back mobility, reduce stiffness and help regulate the backline. This exercise also helps increase rotation for daily activities. Follow these steps:
Step 1: Sit or kneel with your back straight.
Step 2: Gently place your arms behind your head.
Step 3: Gently rotate your upper body to the right without moving your lower body.
Step 4: Hold for a second, then rotate to the left.
Step 5: Repeat this movement 8-10 times on each side.
