Bridge posture
Healthy buttocks help reduce pressure on the lower back when standing, walking, or climbing stairs. However, sitting for too long can weaken this muscle group, forcing the spine to compensate in daily movements.
The bridge posture helps strengthen the hip area, and at the same time, improves the coordination between the pelvis and lower back, creating a solid foundation for the spine.
Lie on your back, bend your knees, feet flat on the floor. Squeeze your abs, lift your hips up until your body forms a straight line from your shoulders to your knees. Lower your hips slowly and controlledly. Do 12 - 15 times.
Superman pose
The exercise affects the muscle groups running along the spine, helping to increase strength and endurance for the entire posterior muscle chain. This is an important muscle group that helps maintain a straight posture and reduce back fatigue in daily activities.
When exercising, you should only lift yourself within a comfortable range, prioritizing slow and controlled movements instead of trying to lift too high.
Lie face down on the floor. Extend both arms straight forward. At the same time, gently lift your chest and legs off the floor. Hold the position for 1 - 2 seconds. Slowly lower your body back to the starting position. Do 10 - 12 times.
