Just spend 10 minutes a day exercising, you will reduce back, neck, shoulder and nape pain and burn excess fat.
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| Stand up straight, feet shoulder-width apart, arms relaxed, twist your body to each side 10 times. This movement helps relax the shoulders and arms, especially useful for people who often sit at the computer. |
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| Knee pull-ups and balance. Raise your knees one at a time, stand on one leg, try to keep your balance for half a minute, then switch legs. This movement is very good for blood circulation to the legs. |
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| Sit on the floor with your head bowed, knees drawn up to your chest, and your hands grasping the tips of your big toes. Lean back, keeping your back on the floor, head raised and off the ground, then use your abdominal muscles to lift yourself up to a sitting position. Repeat 10 times. This helps tone your abdominal area. |
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| Lie on your back on the floor with your arms crossed over your chest, hugging your shoulders, knees slightly bent, and head up. Use your abs and hips to lift your body off the floor, hold for a few seconds, then slowly lower yourself back down. Repeat 10 times. This movement helps reduce excess fat around the waist. |
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| Stretching is very beneficial for the spine. Lie on your back on the floor with your arms extended in front of your head and your legs straight. Try to stretch your entire body, hold for a few seconds and then relax. Repeat 10 times. |
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| The candle pose helps tone the hips and thighs. Lie flat on the floor, lift your hips up with your hands, and straighten your legs. Hold for a few seconds, then return to the starting position. Repeat 10 times. |
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| The snake pose helps relax the neck, shoulders, and nape of the neck. Lie on your stomach with your arms on the floor and use your abdominal muscles to lift your chest and neck as high as possible. Hold for a few seconds and then return to the starting position. Repeat 10 times. |
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| Kneeling and bending forward is a good exercise for the spine. Kneel on your knees and lean forward so that your chest touches your thighs, face down and arms extended forward. |
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| Seated twists help relieve back pain. Sit with your left leg crossed over your right leg and twist to the left. Hold for a few seconds and then return to the starting position. Repeat 10 times and then switch sides. |
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| Stretching and twisting movements help stretch the abdominal and back muscles. Stand up straight with your feet shoulder-width apart and your arms straight out to the sides. Lean to each side, touching your knees with your hands, then twist and reach your arms to the other leg. Repeat 10 times and then switch sides. |
According to Ngoisao
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