Sitting in school everyday can take a toll on your back. Classes can get boring and you slouch down a little to feel a little more comfortable. Doing this too often can lead to bad posture and possible back pain in the future. Do this exercises to help improve your posture and prevent pain. Have a mat for the exercises that require your back to touch the floor.

1. Roll Up

This is similar to a curl but it focuses on your back. Lay down on a mat with all your limbs extended. In a curl up, your legs are bent, but in this, your legs are straight. Have your hands over your head and out straight. Then move your arms above you and lift the top half of you body to feet. Repeat this 20 times.’

2. Shoulder Blades

Have your hands at the same level as your shoulders and have your palms face the ceiling. Tighten your shoulder blades and hold this for 10 seconds. Repeat 10 times.

3. Head Slide

This exercise can help relieve tension in your neck area. Hold your head in a normal position and move it backwards. Do not move it out too far or you could hurt your neck.

4. Bridges

Lie down on a mat with all your limbs at rest. Bend your legs and push your stomach up into the air while your hold yourself up with your arms. Hold this for 15 seconds and repeat 10 times.