If you spend many hours in front of the computer and want prevent future injuriesYou should start to see stretching as a mandatory thing to do at least once a day.
Relax your shoulders, back, neck, and hamstrings with this quick and easy simple stretching routine that you can carry out without leaving your workplace.
1 Stretch
Clasp your hands behind your back and, keeping your feet hip-width apart and your legs straight, lean forward, letting your hands descend toward your head.
Relax your neck and try to hold the pose for 30 seconds. If it's too much effort, you can release your hands and place them on the back of your thighs, as well as bend your knees a little. After time, get back on your feet, getting up very gently.
2 Stretch
Find a surface slightly lower than your hips, such as a chair or small table. Place your left heel on it and straighten your leg. Place your hands gently on your knee and flex your foot toward you. You should lean forward a little, helping your hips. Hold the position for 30 seconds and repeat the same operation with the other foot.
3 Stretch
Sit on the floor with your legs together and straight. Lean your torso forward, feeling your back round. The idea is to touch the knees with the forehead, but the first few times you may stay within a hand or a hand and a half. Nothing happens, you will gain flexibility. Hold the position for 30 seconds and slowly return to the starting position. You can do a few more reps if your lower back feels especially tight.