Align your spine with a standing side bend or half-moon pose

Stand straight, feet shoulder-width apart in front of your desk. You can use a chair as support on the side. Put your right arm up while your left arm is holding the back of your chair.

With your fingers stretched out and engaged, slowly bend to the side and reach your arm to the opposite direction. Continue breathing as you hold the pose for 15 counts.

Engage your core, pull your navel in to your spine, relax your jaw and slightly gaze up to your elbow. Slowly inhale back to your original position and prepare to do the same on the other side.

You can bind both your hands over your head and point your index finger to the direction of your bend. Do a half moon pose with both sides of your body on the next set.

Achieve a healthier spine with seated torso twist.

Sit upright in your chair, your knees together, feet flat on the floor. Your head must be directly above your neck, your chest and shoulders expanded. Twist to the right putting your right hand at the base of your seat and your left palm placed on the side of your right thigh. Twist as much as you can while still feeling comfortable, not pushing your spine too much. Continue breathing as you hold the pose for 10-15 seconds. Slowly go back to the center, and then continue on the other side.

Strengthen your back with forward bends

Sit with a straight back on a sturdy chair and open your feet shoulder-width apart. Put your hands on your lap and relax your elbows and arms. Straighten your spine and, with your head directly above your neck, bend forward as you exhale. Pull in your lower abdomen, engaging your core. Let your arms reach the side of your chair or your feet—whichever is more comfortable. As you inhale, straighten your spine and lower your body towards your thighs as you exhale. Do this for 20-30 seconds.

If you feel more flexible, perform this stretch while standing up—your feet together and your weight distributed equally on your toes. If your hamstrings are tight, put a slight bend on your knees and continue to direct your butt to the ceiling. Inhale while stretching your spine and exhale while directing your chest towards your knees. Do not overstretch your lower body and continue to lengthen your back with your abdominals engaged.

Slowly go up with a deep inhale and release with an exhale.

If you want to get the best results and change your body, full yoga practice is still ideal. You’ll find that releasing tension and pain in your muscles through yoga is quite addicting. Regular practice will also help you detoxify your organs, improve your sleep and help you carry out your daily tasks better as you get stronger and better from inside out.

What are you waiting for? Take that first step and start feeling better!

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