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Strengthens and Mobilize the Spine
Here is an exercise that might help you ease your neck and back tension and working long hours at your computer.
1. This shows the first step which is on all fours position with a flat back, making sure that your wrists under shoulders and your knees, under your hips.
2. Round your spine up to the ceiling and your head is looking in between your knees with your tailbone pointing down.
3. Bring the torso back to neutral.
4. Extend the spine from tail to head, making sure that you're lifting your chest up and not from your neck.