Exercise แก้ปวดหลัง

Exercise to relieve back pain

Sit at WORK FROM HOME all day. Back pain has started. Let's exercise to reduce back pain. It's easy to do at home.
Start at the first pose 🌉 Bridge pose It's a pose that helps reduce back pain very well. and also helps to relax up to the waist It helps relax the back muscles that are tired from working in the same position for a long time. By lying on your back, bend both knees up, lift your waist and hips up. Try to get your hands on your heels, but if that doesn't work, place your arms flat on the floor and hold for 10 seconds.
🐍 Snake Pose, lying prone, elbows bent, upper arms and hands placed close to the sides of the body. legs close together, arms extended Bend slightly to lift upper torso. Open chest, open shoulders. Try to raise your head so that it is parallel to your upper torso. Hold the position and return to the prone position as before.
👶 Baby pose, kneeling, feet close together The toes and ankles to stretch backwards. by sitting on the heels Try to exhale while bending over. and laid his forehead on the floor. The neck is straight without tilting to one side. Including both arms straight up above your head as much as possible and don't forget to press your palms against the floor. by holding in this position for about 30 seconds
The last pose ⛵️ Pier, sit back straight, both hands are joined together at the back of the neck. lean back Raise both legs to an angle of about 30-40 degrees from the floor and hold for 10 seconds.
Tell me that it's super easy, try to follow along, girls.
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