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1. Bend down using your knees, NOT your waist.
2. Maintain a straight back.
3. Keep the object close to your body.
4. Lift using your legs, NOT your lower back.
Sitting for hours in front of a computer at work can do a surprising amount of damage to your hips, back, shoulders, and neck. You can prevent the discomfort by spending a few minutes a day on these exercises.
Problem: Hunched shoulders
Fix: Stand or sit with your arms at your sides, your feet shoulder-width apart, and your head up, facing forward. Then breathe deeply, lift your chest, and pull your shoulders back, squeezing your shoulder blades together for 3 seconds. Relax, and then repeat 10 times.