IMPROVE YOUR LUNG CAPACITY WITH SIMPLE EXERCISES

         IMPROVE  YOUR  LUNG  CAPACITY  WITH  SIMPLE  EXERCISES 

Now  a days  a number  of peoples suffering  from respiratory  problem like  dyspnoea  ,Shortness  of breath  ,Respiratory  dysfunction  etc.

Now  a days  the  main  cause  of  respiratory  dysfunction  is poor  posture  which  causes  shortness  of  breath  ,Breathlessness etc.poor  posture  may also  create neck pain andback pain  .

Now  a days  due  to poor  posture  our   anterior  chest muscle  like Pectoralis ,intercostal muscle  ets  get shortened  and  posterior  chest  muscles  like  trepezius  ,Rhomboids, Serratus  Anterior  get  lengthen  and weak.

So ,by performing  some  exercises  we  not only  get relief  from  respiratory  problem  but can  also improve  our posture  and can also get  relief  from  neck  pain  and back  pain .

So ,before  performing  any type  of  exercise  we  should  focus  on  postural  correction  and  should modify the  position which  alters  our  normal  spinal  alignment. 

               For  example  if you  have  long  term  sitting  work  then   you  should  use  a back  or lumbar  pillow  to maintain  spinal  alignment. You should  try to   change  your  posture  in every  20 to 30 minutes. And  should perform  the  following  exercises :-

The  exercises  are  as  follows :-

1)EXERCISE  FOR  ROTATION  OF  CERVICAL  AND  THORACIC  SPINE :-

-It is  simple  and  important  exercise  for respiratory dysfunction .  -It improves  mobility  of  cervical  and  thoracic  spine. 

-For  this  you  have  to  sit  comfortably  on  chair. 

-Now  hold  the  corners  of chair. 

-Now  rotate  the  trunk  laterally  .

-Perform  this  from  right  and  left  side. 

2)PECTORALIS  STRETCHING :-

-For  this  you  just have  to  sit  comfortably  on  chair  with back  supporte.

-Now  clasped    your  both  hands  behind  the  head. 

-Now  Inhale  and  extend  the  thoracic  spine ,Abduct  and  externally  rotate your  shoulder. 

-Perform  this  like  that  ,you can  feel  a stretch  on  anterior  chest  wall

-Now Exhale  and  flex  your  neck  and adduct  your shoulder and take a rest.

-Perform  this  for  10 to 15 times. 

3)EXERCISE FOR  THORACIC  SPINE  LATERAL  FLEXION AND STRETCHING  OF  INTERCOSTAL  MUSCLE :-

-For  this  you  have  to  stand  on  legs  comfortably. 

-Now  clasped  your  both  hands  beneath  your  occiput. 

-Now  Inhale  and  flex  your  trunk  laterally. 

-Perform this  for  both  right  and left  sides.

-Repeat  this  for  5 to 10 times. 

4)CAT AND  CAMEL  EXERCISE :-

cat and camle exercise

5)THORACIC  EXTENSION  EXERCISE:-

-For  this  you  have  to  stand  and  have to  hold  any  thing like handle  .

-Now  bend  forward  so that   your  both  arms and  thoracic  spine  get elevated or extended. 

-A gentle  stretch  should  be  there  on anterior  side  of  chest  wall if you  performing in correct  manner.

6)JUMP AND  CLAP  EXERCISE:-

-It  is  most  simple  and important  exercise. 

-It activates  the  latissimus  dorsi  muscle  which is  most  important  muscle  and  only  a muscle  which connects  our trunk ,upper extremity and  pelvic. 

-It also activates  our  anterior  and posterior  chest  muscles. 

-It is  most  important  exercise  by performing  this  your  whole  body 's muscles  get activates. 

-For  this  you  just  have  to  stand  comfortably  .

-Now  you have  to clap with  jump when  your  both  legs are abducted.

-By performing  this  for  50 to 60 time in each session  will be more benificial. 

-Please  keep  in mind  during  performing  this exercise  if you feel any type  of  discomfort  or breathlessness  then immediately  stop the exercise.

7) GYM OR SWISS  BALL EXERCISES :-

-A gym ball may be  useful  for encouraging  a more  upright  sitting  posture. 

-Prone  position  over  a ball may be  used  to  stimulate  antigravity  muscles. 

-Side  lying  over  a ball  may  useful for  rib mobility  and  stretching  of  intercostal  muscles.