A healthy spine is a pledge of energy, clear mind and good memory. There is a system of exercises that are enough to perform even in a minimal amount, and the result from them will be visible in a few days. The complex includes movements that simultaneously strengthen the muscles and promote good stretching.

If you are forced to lead a sedentary lifestyle and pain in the spine is your frequent guest, these tips will be a real salvation. Now your back will be able to withstand all the loads and remain healthy. In addition, aching pain disappears.

Correct posture evenly distributes the load on the spinal column, reduces the risk of subluxation of the vertebrae, internal organs are not compressed and function optimally. So, you should not lose a minute and take measures:

Credit: Freepik

Credit: Freepik

1. Consult a doctor before performing exercises. This is very important in order not to worsen the situation.

2. You should change your position every thirty minutes during your workday. This will improve blood circulation.

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Credit: Freepik

Credit: Freepik

3. You can try the following exercises:

Low back exercise. Lie on the floor and pull your left knee to the chest, then do the same with your right knee. Repeat 3-5 times.

Hamstring stretch on your back. Lie on the floor, keep your leg as straight as possible and pull it to the chest. Repeat 3-5 times on each leg

Credit: Freepik

Credit: Freepik

Seated hamstring stretch. Sit on the floor with your back straight. Bend your left leg and put the right leg to the side. Tilt your body to the right leg. Repeat 3-5 times on each leg.

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Spinal twist. Lie on the floor, bend your right leg and rotate your lower part of the body to the left. Repeat 3-5 times on each leg.

Credit: Freepik

Credit: Freepik

Healthy back flexibility. Lie on the floor with your face down. Lift your upper part of the body leaning on the palms.

Superman stretch. Lie on the floor with your face down. Lift your upper part of the body holding your arms along the body. Hold the position for about thirty seconds. Repeat 3-5 times.

Neck turn. Sit straight and turn your neck to the sides. Hold the position for about thirty seconds. Repeat 3-5 times on each side.

Credit: Freepik

Credit: Freepik

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The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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Credit: BetterMe