Six simple exercises that will help you to relieve back pain at your workplace. You don't even have to move from your desk.

1. Six Exercises to Relieve back
pain at your workplace
www.infoPail.com

2. 1. Neck Stretch
www.infoPail.com

3. Neck Stretch
Stand Straight with your feet apart.
Entwine your fingers and hold the nape of
your neck.
Look upwards toward the ceiling and
stretch your neck to release the pressure.
www.infoPail.com

4. 2. Shoulder shrugs
www.infoPail.com

5. Shoulder Shrugs
Inhale deeply, grip your shoulders with your
fingers and lift them up to your ears.
Hold for five seconds and release.
You can also move them in circular motion
to alleviate stress.
www.infoPail.com

6. 3. Arm Raises
www.infoPail.com

7. Arm Raises
Using your water bottle as dumbbell, hold it
in your right hand.
Bending your elbow raise your arm over
your head and repeat with the other hand.
www.infoPail.com

8. 4. Hand Circles
www.infoPail.com

9. Hand Circles
Clench both fists and stretch your hands
out in front of you.
Rotate your fists, first clockwise and then
anti-clockwise for five minutes each.
www.infoPail.com

10. 5. Back hug
www.infoPail.com

11. Back Hug
Cross your arms and place your right hand
on your left shoulder and the left hand on
your right shoulder.
Inhale and exhale deeply, hold for five
seconds and release.
www.infoPail.com

12. 6. Leg Extension
www.infoPail.com

13. Leg Extension
While you’re sitting, extend your legs
straight out in front of you, so they are
parallel to the floor.
Flex and point your toes downward in front
of you.
Repeat this five times.
www.infoPail.com