8. Prolonged sitting damage
Exercise: Sideways roll stretch
This exercise is perfect after a long day at the office, and will help prevent pains in the lower back and buttocks. You will need a long, hard pillow, or a rolled up yoga mat or towel.
Instructions:
Lie on your back and place the pillow/towel under your buttocks.
Stretch your hands to your sides, and lay them on the floor.
Bend and lift one knee, and turn the other leg away from it (If you’ve lifted the right knee, turn your left leg to face left) until you feel a stretch in the buttocks, as well as a slight twist in your spine.
Hold this position for a few seconds, then return to lying down.
Repeat three times per leg.