Neck relaxation exercise
Neck relaxation exercises while sitting help stretch both sides of the neck and the upper ladder muscles - areas that often accumulate stress after a working day. Performing this exercise in the evening can help the body relax, encourage slower breathing and reduce the feeling of stiffness in the shoulders due to sitting for a long time or frequent use of phones and computers.
Sit straight on the edge of the bed or chair. Relax your shoulders, tilt your right ear towards your right shoulder. Keep your left shoulder relaxed and face down.
Maintain the posture and breathe slowly and evenly. Change sides and repeat the movement. Hold each side for 20 - 30 seconds and do 1 - 2 times.
Hamstring stretching exercise in a backseat position
Tough hamstrings can increase discomfort in the hips and lower back, especially after a long time sitting or standing. Performing in a lying position on your back helps to easily control the intensity of stretching and limit pressure on the body.
Lie on your back, bend one leg and lift the other leg up. Use your hands to hold behind your thighs, slowly straighten your legs and lift them in a comfortable range.
Keep your lower back relaxed and close to the floor or bed. Maintain the posture and breathe slowly. Lower your legs slowly and then switch sides. Hold each side for about 30 seconds and repeat 1-2 sets.
