Your back gets stiff after 9 hours of desk job, do these 5 exercises to get immediate relief

Waist and back pain due to prolonged sitting Stiffness is common. But due to this many times there is difficulty in movement. In such a situation, to get relief from this, you can do these 5 easy exercises mentioned here. This is the best way to get instant relief in a short time-

setting stretch

The setting stretch is a simple exercise. To do this, sit on a flat surface and extend your legs in front. Now slowly pull your hands towards your feet. Stay in this position as long as possible and take deep breaths. This exercise stretches the spine and relaxes the muscles.

cat-cow stretch

This exercise increases the flexibility of the spine. To do this exercise, stand on all four legs. Now bend your back downwards and lift your head upwards and then rotate your back upwards and bend your head downwards. Repeat this process 10-15 times.

clamshell exercise

This exercise helps in strengthening the muscles of the hips and back. Lie on your side and bend your knees. Now keep your knees together and slowly raise the upper knee while the lower knee remains on the ground. Hold this position for 5 seconds, then slowly lower the knee. Do this 10-15 times.

Pilates Roll Down

To do this exercise, sit straight and stretch your legs in front of you. Place your hands on your knees. Slowly arch your back and roll the spine down. Hold this position for a few seconds, then slowly come back up. This exercise stretches the spine and strengthens the muscles.

bridge exercise

This exercise is great for strengthening the lower back. Lie on your back and bend your knees. Now keeping your heels on the ground, slowly raise your hips. Stay in this position for a few seconds, then slowly lower down. Do this 10-15 times.