Have you heard of ‘text neck’ or ‘desk bod’? Text neck is damage or pain caused due to looking down on your mobile phone or any other devices for long duration and desk bod can be described as the problems caused due to a desk job. The neck, shoulders, hips and glutes are all affected. Spending long hours sitting on your chair can put stress on your muscles and joints and you may develop a bad body posture. Bad posture can in turn result in muscular imbalance, mobility issues, neck and back pain, digestive issues and migraines. It will also interfere with your progress in the gym. You can reverse and fix your bad posture by doing simple exercises. If you have a good posture, your body will be aligned and your organs will be in their proper places. With correct posture, your ligaments, muscles, tendons and bones will be able to function properly. Here are some simple moves to fix your posture. (ALSO READ Best yoga poses for flat tummy: Practice these 5 yoga asanas to reduce belly fat).
1. Wall slides
How to do it: Start by standing straight with your back against a wall and your feet around a foot away from the wall. Make sure your lower back is flat against the wall. Bend your knees slightly, keep your arms out at your sides at 90 degrees angle. Now, slowly raise your hands up against the wall and stop when your wrist, elbows or hips lose contact with the wall. Then bring back your arms. Do this 10 times.
2. Dumbbell side bends
How to do it: You will need one light dumbbells. Hold the dumbbell in your right hand and place your left hand on your waist. Your feet should be shoulder width apart and your back should be straight. Now, slowly bend to your right and then come back and slightly bend to the right. So, inhale when your bend to your right and exhale when you contract to your left. Do at least 10 reps on each side. You can also hold dumbbells in both your hands and hit both sides. (ALSO READ These 7 habits are making you unhealthy and you need to quit them NOW).
3. Bent over T-spine extension
How to do it: Start by standing straight with your feet shoulder-width apart. Now, bend over by pushing your hips back. Keep your knees slightly bent. Bring your hands in front of you with the palms facing each other. Now, rotate your upper body to your right and lift your right hand towards the ceiling. Being it back to the center and do the same with your other hand. Do this 8 times on each side.
4. Back extensions
How to do it: Start by lying down on the mat on your stomach. Now, lift off your upper body and your legs off the mat and hold the position for about five seconds, then come back to the original position. You can keep your hands on the back of your head or extend them out in front. Do this about five times. This move should be slow and controlled. Do not rush. (ALSO READ Yoga asanas for back ache: 5 yoga poses to get relief from back pain).
5. Reverse dumbbell fly
How to do it: You will need two light dumbbells for this exercise. Hold the dumbbells in your hands and slightly bend forward. Keep your back straight, feet shoulder-width apart and your knees slightly bent. Keep your eyes forward and then lift your arms to your sides so that they are parallel to the floor. Then, return to the original position. Do this 10 times.
These moves will strengthen your back and shoulder. With regular exercise, you will be able to correct your body posture.
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