4 great exercises for those who sit for a long time in front of computer

If you have a typical office job that requires long sitting in front of computer, or work from your home, again sitting in front of a monitor, then you’ve come to the right place. This kind of long sitting followed by a little movement can cause various pains and difficulties, particularly harmful to the spine.
The most common effects of prolonged sitting are weak and rigid muscles, and shortened tendons and ligaments, which ultimately causes poor posture and pain in the back and neck. The best solution are the exercises, and here are the ones that experts in this field recommend:
 exercises
Bird – Dog
Position yourself on the knees and hands while maintaining your back flat. Simultaneously lift one arm and the opposite leg, so that you keep the back flat, then go back to the basic position. Do 4 series of 15 repetitions.

Lift up the hips
Lie on the floor and spread your legs so that your knees will come in width of the shoulders.  Lift up your hips, keeping the rest of the body on the floor, then come back into its original position. Do 4 series of 15 repetitions.

Stretching the back
Lie on your stomach. Lift the upper and lower body and hold briefly in that position. Go back. Do 4 series of 10-15 repetitions.

Lateral raising
Most of you certainly don’t have weights at home, but any resistance to this exercise is practical, so that is why you can use anything, such as 2 bottles of 2 liters of water. Sit on the floor and lean the chest to your knees. Lift up your hands only, and slowly return them back. Do 4 series of 12-15 repetitions.
https://www.youtube.com/watch?v=Z0HTsZEMedA&feature=youtu.be