Daily stretches to keep you away from pains!!

 These days most of the people have jobs witj long sitting hours. So here are a few stretches which will help you in maintaining your posture:

1) Seated spinal rotation

a) While seated cross your arm over your chest.

b) Grab your shoulders

c) Rotate your upper body from the waist turning gentle from left to right and then from right to left as far as feels comfortable.

d) You should feel a tension on both the sides of your lower back as it stretches out.

2) Triceps stretch

1. Raise your arm and bend it so that your hand reaches toward the opposite side.
2. Use your other hand and pull the elbow toward your head.
3. Hold for 10 to 30 seconds.
4. Repeat on the other side.

3) Upper body and arm stretch

1. Clasp hands together above the head with palms facing outward.
2. Push your arms up, stretching upward.
3. Hold the pose for 10 to 30 seconds.

4) Shoulder shrug

1. Raise both shoulders at once up toward the ears.
2. Drop them and repeat 10 times each direction.

5) Neck stretches 

1. Relax and lean your head forward.
2. Slowly roll toward one side and hold for 10 seconds.
3. Repeat on other side.
4. Relax again and lift your chin back to starting position.
5. Do this three times for each direction.

These are some simple exercises which you can do even while sitting.

So after every 1 hour make sure to do some stretches to keep you fit and active.