1. Cow face pose

Sit on the floor, after a long inhale, place your left leg over your right leg so that the left knee is directly in front of your torso.

Now place your right leg over the left so that your knees are as close as possible to each other, and they should be facing forward. Place your feet to the sides, toes pointing back.

Straighten your spine as much as possible, as if an invisible string is pulling your head toward the ceiling.

2. Child`s pose stretch

Start the exercise on all fours, supporting yourself with your palms on the floor.

Then slowly bring your hips toward your feet as close as possible.

Lower your head and chest down, and extend your arms forward.

Stay in this position for 20-30 seconds or even longer. Then slowly return to the starting position.

3. Seated twists for the lower back

This exercise helps relieve pain, and you can practice it even while sitting. Feet should be firmly on the floor during this exercise.

Twist to the right, keeping your hips close together, but spine straight.

Place your left hand on your right knee to assist yourself. Shoulders should be parallel to the ground.

Stay in this position for 10 seconds and perform the symmetrical exercise.

4. Shoulder blade squeeze

Sit or stand up straight, extend your arms along your body.

Turn your palms outward and keep them in this position throughout the exercise. Relax your shoulders and lower them down.

Squeeze your shoulder blades together. Keep your head, shoulders, and hips straight.

Wait 6 seconds and then relax.

5. Knees to chest

Lie on your back, bend your knees, slowly pull your knees toward your chest.

Hug your knees with your arms and gently press them to your chest using arm strength.

While pulling your knees to your chest, lift your hips off the floor up to your waist. Count to 5 and return to the starting position.

6. Twists to the waist

To twist the lower back, place your feet on the floor with bent knees, press your feet to the floor.
Keeping your shoulders on the floor, gently lower your bent knees to the floor.

Wait 5-10 seconds and return to the starting position.

Gently move your bent knees to the opposite side, count to 5-10 and return them to the starting position.

7. Triceps stretch

Lift your left arm up and bend at the elbow, placing it behind your head.

Place your right palm between your shoulder blades, extending your neck. Lift your right arm, assisting yourself with your left hand.

Stay in this position for 10 seconds, then relax your arms, lower them down, and perform the symmetrical exercise.

8. Side bends

Sit on the floor with your legs crossed.

Lift your arms up as high as you can, then bend your torso to the right until you feel a pleasant light stretch in your abdomen and ribs.

For convenience, you can bend your arms over your head. Breathe deeply during the exercise.

9. Seated twists on the floor

Sit on the floor, extending your legs in front of you.

Bend your right leg at the knee and cross your right leg over your left leg.

Support yourself on the floor with your right hand, extending your fingers.

Bend your left arm at the elbow and twist to the right, supporting yourself with your elbow on your right knee. Straighten your spine and inhale.

Exhale as you twist, pressing your arm against your leg, and look over your right shoulder. Hold this position for five exhales, then slowly return to the starting position and start the exercise on the other side.

10. Forward bends

We rarely use forward bends in everyday life, although they activate and relax the muscles responsible for various back problems.

To perform this exercise, sit on the floor and place your legs, spreading them to both sides as much as possible.

Lift your left arm up and bend toward your right leg to touch your knees. Hold for a few seconds and sit up straight.

Do you often practice stretching to relax your back after a hard day spent at the computer? What exercises help you relieve tension? Share with us and other readers.