Basic exercises are good to strengthen the body especially your back along with the following muscles. If you’re drooping at your desk and sitting the whole day at your office for a lot of work to do, this may lead you to back pain. Regular stretching helps to protect your back by escalating body’s flexibility and diminishing the threat of harm or injuries. Take this easy stretching steps from Yahoo Health.
Knee-to-Chest Stretch
- Lie on your back on the floor with your legs extended.
- Lift and bend your right leg, bringing the knee toward your chest. Grasp your knee or shin with your right hand, and pull your leg as far as it will comfortably go.
- Remain in the knee-to-chest position while tightening your abdominal muscles and pressing your spine into the floor. Hold for 5 seconds.
- Return slowly to your starting position.
- Do the same thing lifting your left leg.
- Do the same thing lifting both legs at once.
- Repeat the sequence 10 times.
Kneeling Back Extension
- Begin on your hands and knees on the floor. Your hands should be directly under your shoulders with your arms straight.
- Rock forward, putting your weight onto your arms. Round your shoulders, and let your seat drop a little. Hold for 5 seconds.
- Rock backward, sitting your buttocks as close to your heels as possible. Keep your arms extended straight ahead. Hold for 5 seconds.
- Return slowly to your starting position.
- Repeat 10 times.
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