00:00Most of the time, there's no time to exercise.
00:04But you know what?
00:05There are some exercises that can be done in just 10 minutes
00:09to avoid back pain.
00:12Let's find out in the FitTrack report of Katrina Sor.
00:21I've been sitting in front of the computer for almost a whole day.
00:23I'm the account specialist, LG Aguado.
00:26I can feel the pain in my chest and back.
00:30That's why she's taking time to exercise,
00:34even just a few minutes a day.
00:36I'm really standing up.
00:38I'm relaxing myself
00:40to reduce the pain in my chest and back.
00:46Jessie Ting's solution to back and neck pain
00:50because of online classes was to exercise.
00:54I experienced a lot of back pain
00:57because of long work hours.
00:59I'm always sitting down.
01:00I don't really move much.
01:02That's what happens
01:04when you're in front of the computer.
01:07Most of the time of the day,
01:09you're sitting down and your shoulders are rounded.
01:13This movement can overwork your muscles.
01:19You should exercise just 10 minutes a day.
01:22Mobility exercises can help a lot.
01:27When you're at home,
01:29you can do the cat-cow pose.
01:32Arch your back up.
01:34Up.
01:36Then arch it down.
01:41This is the cat-cow pose.
01:43This is followed by scapular push-ups
01:46for the upper back and shoulders.
01:48For the neck,
01:50you can do the neck flexion extension.
01:53Neck lateral flexion.
01:57And neck rotation.
02:01If you're at the office,
02:03you can still do exercises like these.
02:07What can you do, coach?
02:09The first thing you can do is side bends.
02:12One hand at the back of your head.
02:15Then relax your opposite hand.
02:17Just bend your side.
02:19You'll feel tight.
02:20You can also do shoulder rotation
02:23and head circles.
02:25Mobility exercises can help us
02:29avoid back and neck pain.
02:33Katrina Son reporting for GMA Integrated News.
02:55.
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