IMPROVE YOUR POSTURE QUICKLY BY PERFORMING THESE SIMPLE EXERCISES :-
In this era default or poor posture is most common cause of various types of body pain .many peoples now a days suffering from neck pain ,back pain or radiating upper limb or lower limb pain which is due to poor posture.
There are various causes which alters our normal spinal alignment and gives us poor posture.Due to Long term poor posture our body continuesly goes in evaluation due to Which some muscles of our body get elongated and becomes weak and as we no weaker structures creates pain ,So we have to suffer from pain . On other hand some structures of our body get shortened which also produce pain and difficulties.
The causes of poor posture varies from individual to individual. It may be due to sedentary Lifestyle, long term sitting work ,In students due to long term sitting, In elders due to sedentary Lifestyle or other degenerative changes. Other causes of poor posture may be nutrition deficiency like calcium and vitamin -D deficiency etc.
Here I am describing some important and vary simply exercises which help you to improve your posture and relief pain:-
●Important tips:-
-You should focus on your diet also .you should intake atleast 8 to 10 glass of water per day it will hydrate your body and will also nurishes your spinal column .So increase your water intake habit.
Some times spinal alignment also disturbs due to vitamin -D and calcium deficiency so you should try to sit in early morning sun exposure atleast for 15 to 30 minutes.
-Diet which include calcium will also help you for postural correction .so you should try to intake milk ,Egg etc.
1)CAT AND CAMEL :-
-It is most beneficial and simple exercises .
-It is performed to improve spinal mobility and also for postural correction as well as neck and back pain relief.
-It is very easy to perform the benefcial exercise .
-For this you just have to lie in prone lying position and have to make tabletop or quadrepud position.
-Now for camel or cow pose :-
-You just have to take a deep breath or Inhale and drop your belly towards mat . And lift your chin and chest and try to see the ceiling.
Now for cat pose:-
-You just have to Exhale and drow your belly to spine and round your back towards the ceiling and drow your head towards floor and try to see your knees.
-Rest by siting back on your heel.
-Repeat this for 10 to 20 times .
-Repeat this 1 to 2 times daily.
2)BHUJANGASAN OR COBRA POSE :-
-It is second most important exercise for postural correction and muscular strengthenin.
-It is also perform for stretching of neck muscles.
-It is also benificial In case of chet and back pain.
-It also improves breathing capacity of an individual.
-For this you have to lie on stomach and keep your arms on side of body and legs relaxed on mat .
-Now keep your palms under shoulder.
-Now lift your chest ,trunk and pelvic by pushing the arm.
-Arch the back until until the arms are straight and try to see forward is straight upword.
-Repeat this for 5 to 10 times and 1 to 2 times in a day.
3)BRIDGING :-
-It is also a most important exercise .it is one of the core stability exercise.
-It strengthen the back muscles and helps in improving posture.
-For this you just Lie down on back.
-Keep your both knees in full flexion and feet flat on ground.
-Keep your both arms on side of body.
-Now lift your pelvis off the floor toward ceiling .
-Hold the position for 10 to 20 seconds.
-Come back to rest and repeat this for 5 to 10 times.
-Perform this for 2 to 3 times in a day.
4)PECTORALIS STRETCHING :-
-It is most important and easy exercises .
-The significance of this exercise is ,it can be performed in anywhere and anytime.
-It also improves chest mobility so also important with dealing with breathing problems.
-You can also perform the exercise while sitting on chair.
-For this you you just have to sit comfortably on chair with back supported.
-Now place your both hands beneath your occiput or head.
-Now Inhale and extend your thoracic spine and feel a stretch on anterior side of chest .
-Hold the position for 10 to 20 seconds.
-Take a rest by keeping your your both elbow to each other and flex your neck.
-Repeat this for 5 to 10 times.
-You should perform the exercises in every 2 to 3 hours interval .
5)STANDING BACK BEND :-
-It is also an very easy exercise and can be performed in anywhere and anytime.
-For this you just have to stand on floor.
-Keep your both hands on lower back or iliac crest.
-Now Inhale and gradually bend backward.
-Don't force yourself to extreme limit perform this upto the limit of your toleration.
-Repeat this for 5 to 8 times.
-Perform this atleast for 2 to 3 times in a day.
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