Changing your posture is as easy as making only a few tweaks to your daily routine! See simple suggestions below.
EXERCISE POSES
- Sit on your shins with your knees together, your big toes touching, and your heels splayed out to the side.
- Fold forward at your hips and walk your hands out in front of you.
- Sink your hips back down toward your feet. If your thighs are all the way down, place a pillow or folded blanket under them for support.
- Gently place your forehead on the floor or turn your head to one side.
- Keep your arms extended or rest them along your body.
- Breathe deeply into the back of your rib cage and waist.
- Relax in this pose for up to 5 minutes while continuing to breathe deeply.
READING MAIN POINT---
This standing stretch releases tension in your spine, glutes, and hamstrings. It also stretches your hips and legs. Level Up: Certain ways of looking at your computer or phone can cause you to hunch. When scrolling on your phone, elevate your arm or raise the phone so that it’s at least at eye level.
When working on the computer, use a stack of books to keep your eyes on the upper one-third of the screen.
Limit Bending: Bending down to do routine activities puts stress on your spine, say the experts at Georgia’s Piedmont Healthcare.
Store items you use frequently as close to your waist height as possible. Place commonly used items on shelves or pegboard instead of the floor to eliminate repetitive lifting.
Carry On: Per the Mayo Clinic: Carrying a shoulder bag over a single arm can harm your posture — and not just because the weight of the bag bears down through the strap into your shoulder muscles.
An empty bag will also cause you to contract your shoulder muscles and elevate your shoulder to keep the bag from sliding down your arm. Try using a backpack instead.
Sit Out: We sit all day, explains Vinh Pham.; author of Sit Up Straight. If you’re always sitting in the same position, your spine starts adapting to those positions and, it starts to lose the ability to move well.
Ideally, you want to get up every half hour. If you can’t, keep your feet flat on the floor and your knees at 90 degrees to help with better posture.
Strike a Pose: Stretching can improve posture, and a good way to stretch is by doing yoga, say the folks at the University of Rochester Medical Center.
Yoga poses strengthen and open tight areas of the body, like the shoulders and muscles of the upper back. This can help you keep a good posture.
STRETCH EXERCISE
- Stand with your feet about hip-width apart.
- Bring your arms behind you and interlace your fingers with your palms pressing together. Grasp a towel if your hands don’t reach each other.
- Keep your head, neck, and spine in one line as you gaze straight ahead.
- Inhale as you lift your chest toward the ceiling and bring your hands toward the floor.
- Breathe deeply as you hold this pose for 5 breaths.
- Release and relax for a few breaths.
very nice
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