8 Simple Exercises for Better Position and Less Back Pain

Bonus: Help yourself to maintain good posture while sitting.

You need to think about your behavior throughout the day, even watch TV, and consult a doctor. You will use an easy trick: you just put a towel behind your shoulder. Do not let the towel fall and check to sit down straight.

1. Open shoulders

•  Keep your shoulder width apart, with your arms straight and your back straight.
•  Raise your arms to the side and open your chest.
• Start by moving your hands in front of you (one on top of the other). Your right hand should go to the left and you're left should join properly so that your elbows meet.
• You should feel your shoulders work.
• Repeat your hand movements for 45 seconds to 1 minute.

2. Wing flies up

• Keep your feet shoulder-width apart, bend your legs slightly at the knees, and lean forward. Your back should be flat.
• Check the ground and keep your head straight.
• Raise your arm, bend the edge and bend it at the elbow. Squeeze the sword over your shoulder.
• Now raise your hands to your chest.
• Squeeze your shoulder blades again as if you were flying for 45 seconds to 1 minute.

3. Quadruped thoracic rotations

• Get on Jack - High Low.
• Now place one hand behind your head. The second user should be extended in front of you and resting on the ground.
• Raise your elbows down.
• Then rotate the same elbow up towards the ceiling.
• Rotate your head in the same direction as your elbows.
• Do it for 45 seconds to 1 minute, roll, and repeat on the other side.

4. Squat and reach

Into the deep seat. Cross your arms and reach your feet. Left should touch your right foot so the right should touch your left foot

Start lifting your rights up and down. Your head should follow your hands.

Repeat for 45 seconds, then switch hands and repeat on both sides.

5. Extending in the chair

• You will do this exercise in a chair even when working in the front.
• Raise your arms behind your head and spread your elbows at the edges.
• Skills in stretching your back.
• Sit and stretch your spine.
• Repeat this exercise whenever you feel you are not interested in sitting.

6. Band-over-and-back exercise

• You will do that exercise with a rubber band or with a towel.
• Put your team straight in front of you with a grip.
• Now pull the band apart and strain.
• Lift the band up behind your back.
• Repeat this exercise for 45 seconds.

7. Upper back cat stretch

• Kneel on the ground together with your hips back towards your heels. - Your forearms should rest on a foam pad (you can also use a pillow).
• Gather your central copy and inhale.
• Start panting and keep your chest down to the ground in a bow.
• You should feel the tension in the middle of your back. If you feel this way in your lower back, move your buttocks closer to your heels.
• Repeat 8-12 times, 2-3 times a day.

8. Foam roll angels

• Lie on your back on a foam pad or pillow. Your hands should be close to you together with the palms of your hands facing up.
• Gently bend your chin to lengthen the back of your neck.
• Bring your ribs down to push your back. Do not tighten your abdomen.
• Start breathing slowly in and out of any place for 3-20 minutes, feeling your shoulders fall to the ground.
• When your chest and shoulders relax, you will move your arms slowly. Your forearm should be in place.