Many people working on the computer must know these 7 exercises for the spine

Perhaps it was time to leave the computer screen or put down the phone to practice.

The era of technological development made back pain and spinal deformity popular. More and more young people are having problems because they sit too much in front of a computer, using the wrong smartphone or tablet.

Exercise will help your spine to be straight and healthy.

If you encounter this situation, you should first review your daily routines and activities. Besides, some simple exercises below will also help improve the situation.

Exercise 1

Keep this status for 30 seconds.Change legs and repeat.

Lie on your back on a flat surface. Right leg. Then, raise your left leg. Hold your hands under your thighs and pull gently. Keep this status for 30 seconds. Change legs and repeat.

Exercise 2

Lie on your back on a flat surface.Shrink both feet and resist them on the plane.

Lie on your back on a flat surface. Shrink both feet and resist them on the plane. After that, bring your left foot close to your hand. Put your arms around and hold the outer position below the knee. Pull it to the body and hold for 20 seconds. Switch sides and repeat, each leg twice.

Exercise 3

Located on your back.The right hand is right perpendicular to the body.

Located on your back. The right hand is right perpendicular to the body. Straighten your left leg and try to stretch your right knee to the left. Meanwhile, the right leg will squeeze through the left leg and touch the left hand. Hold position for 20 seconds and switch sides, repeat.

Exercise 4

With this exercise, hold your posture for 30 seconds then switch your legs, repeating.

Lie on the plane. Hold the back of your left leg with your hands so that it reaches a 90 degree angle to your back. Place your right leg across your left thigh, while squeezing your knee away from your body. Slowly pull your left foot towards your head. Hold your posture for 30 seconds and then move your legs, repeating.

Exercise 5

Stand on the floor.Step long left foot forward and down.

Stand on the floor. Step long left foot forward and down. The entire area from the toes to the knees must contact the soil. Make sure the tension of the movement is as large as possible. Hold the posture for 30 seconds then repeat with the opposite side.

Exercise 6

Lie on your right side.Bend the left leg at the knee to hold the posture to grab the right ankle.

Lie on your right side. Bend the left leg at the knee to hold the posture to grab the right ankle. Pull gently, you will see the thigh muscles stretch. The feeling of the spine at a moderate curvature. Hold this position for 30 seconds then repeat with the other side.

Exercise 7

Hold your posture for 10 seconds and stand up straight.Perform an action to bend each side once.

Standing a distance away from the edge of the table. Bend your upper body forward, your knees slightly bent, until you reach your hand next to the table. Correct the position so that the arm extends, head straight to the shoulder. Hold your posture for 10 seconds and stand up straight. Perform an action to bend each side once.