1. T-Spine
Posture is the main concern when you spend the major hours of your days sitting at your work. Yes, I know you are all aware of the famous Disney movie Hunchback of the Notredame and none of us want to become a hunchback. When you work on your computer you tend to hunch over your desk and tension starts building up on your shoulder over time and makes your joints stiff. It is very important to counteract this dreaded “hunchback syndrome” problem with a very simple exercise. Lay down on the floor with your knees bent and keep your feet as close to your butt as you can. Put the foam roller under you just above your shoulder blades. Look straight up and hug yourself so you feel the stretch in your back. Now roll on the roller from your shoulder blades to your lower back and then back up again to your original position and repeat it a few times. This exercise will not only benefit the hunchback syndrome but will also help lose the tension and stiffness that builds on your shoulder and spine over the week.
It might seem like a lot of work, but this whole routine takes up a whole of 10 minutes at best and only needs two equipment. It’s only a matter of time before you familiarize yourself with the routine and the equipment and reap the benefits from your home rather than travelling to the gym.