Because of a long-term sitting and little movement, various pains and difficulties can occur, especially in the spine.
The most common effects of long-term sitting are weak and stiffed muscles, shortened tendons and ligaments, which at the end causes poor posture and back and neck pain. The best solution is exercise.
Here are the exercises:
1. Bird – Dog: Stand in position, holding hands and knees while your back is flat. At the same time raise one arm and the opposite leg so that your back is flat and then return to the basic position. Make four sets of 15 reps.
2. Single Leg Bridge: Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground. Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position. Slowly lower your body to the floor and repeat.
3. Bent Over Row: Most of you at home have no weights, but every burden is welcome in this exercise. You can also use bottles of two liters of water. Sit on the floor and fold your chest on your knees. Raise your hands and then slowly return. Make four sets with 12-15 reps.
4. Superman: Lay face down on a mat or flat surface, with arms outstretched. Keep your hands and arms straight throughout the exercise. Raise your hand and legs 4-5 inches off the ground. Hold for 5 seconds, then return to starting position.
5. Reverse Plank: Sit on the floor with your legs extended in front of you. Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips. Press into your palms, and lift your hips and torso toward the ceiling. Look up to the ceiling, point your toes, and keep your arms and legs straight. Keep your entire body strong, and form a straight line from your head to your heels.
Repeat the exercise three to four times.