5 seconds and release. Repeat ten times on each leg.
6. Seated neck stretches
Sit with your back straight and your feet flat on the floor. Tilt your head to one side, holding onto your ear with your hand. Hold for 15 seconds and release. Repeat on the other side.
7. Seated back stretches
Sit with your back straight and your feet flat on the floor. Reach your arms behind you and hold onto the back of your chair. Arch your back and hold for 15 seconds. Release and repeat three times.
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8. Cat-cow stretch
Sit on the edge of your chair with your hands on your knees. Arch your back and tilt your head towards the ceiling; hold for 5 seconds. Lower your head and round your back, and hold for 5 seconds. Repeat this movement ten times
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9. Seated twist with a twist
Sit on the edge of your chair with your feet flat on the floor. Place your left hand on the back of the chair, twist your torso to the right, and using your right hand, reach behind your back and hold onto the left armrest of the chair. Hold for 5 seconds and repeat on the other side. Repeat the twist ten times on each side
10. Seated spinal curls
Sit on the edge of your chair with your feet flat on the floor. Slowly lower your head and round your shoulders forward, hold for 5 seconds, and release and repeat ten times.
It is important to check with your doctor or physical therapist before starting any new exercise program, especially if you have any pre-existing conditions.
The correct spinal position is key to spinal health. Concentrate on your walking posture and sitting position. Stretch often. This will help your spinal health.
