00:00Bumper-to-bumper is the traffic on the side of EDSA Aurora underpass when a SUV suddenly u-turns even though there is a center island.
00:14It almost crushes other vehicles. The SUV was hit by a car and the MMDA will file a complaint with the LTO, its driver.
00:23MMDA reminds you to follow traffic laws to avoid accidents.
00:31Most of the time, there is no time to exercise.
00:35But did you know that there are some exercises that can be done within 10 minutes to avoid back pain?
00:43Let's find out in the Fit Track Report by Katrina Son.
00:46I've been sitting in front of the computer for almost a whole day.
00:55I'm an account specialist, LG Aguado.
00:57I can feel the pain in my back and my buttocks.
01:01That's why she's taking time to exercise, even just a few minutes a day.
01:07I'm really standing up. I'm relaxing myself to reduce the pain in my back and buttocks.
01:17Jesse Ting's solution to his back and buttocks pain came from online classes.
01:25I experienced a lot of back pain because of long work hours.
01:30I'm always sitting down. I don't really move much.
01:33That's what happens when you're sitting in front of the computer.
01:38Most of the time of the day, you'll be sitting with your shoulders rounded.
01:45This movement will overwork your muscles.
01:50It's important to exercise even just for 10 minutes a day.
01:54Mobility exercises can help a lot.
01:58If you're at home, you can do the cat-cow pose.
02:03Arch your back up, up, then arch it down.
02:12This is the cat-cow pose.
02:14It's followed by scapular push-ups for the upper back and shoulders.
02:19For the legs, you can do neck flexion extension,
02:24neck lateral flexion,
02:28and neck rotation.
02:31If you're at the office, you can still exercise like these.
02:37What can you do, coach?
02:39The first thing you can do is side bends.
02:42One hand at the back of your head,
02:45then relax your opposite hand.
02:48Just bend your side so that you can tighten it.
02:51You can also do shoulder rotation and head circles.
02:55Mobility exercises can help a lot to avoid back and neck pain.
03:04Katrina Son reporting for GMA Integrated News.
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