We slouch, sitting at the table in the office, and at home, lying on the couch with a laptop, in a comfortable position, as it seems to us. Meanwhile, a straight back is not only beautiful, but also important for health. How to improve posture with simple daily exercises, says physiotherapist Rami Said.
In what position are we reading these lines now? Most likely, hunched over — the back is arched, the shoulders are lowered, the hand props up the head. This position is dangerous to health. A persistent slouch leads to chronic back, shoulder and neck pain, can cause indigestion, and contributes to a double chin.
But we are so accustomed to slouching that straightening our back seems like a daunting task. Physiotherapist Rami Said is sure that you can correct your posture in just three weeks.
WEEK 1: START SLOWLY
Don’t try to change yourself overnight. Start small. Here are three simple exercises to do every day.
1. In a standing or sitting position, place your feet shoulder-width apart (as taught in physical education classes). Raise your shoulders up, then pull back and lower.
“When sitting at a table, do not cross your legs or cross your ankles — both feet should be flat on the floor”
2. When sitting at a table, do not cross your legs or cross your ankles. Both feet should be flat on the floor. Do not straighten the lower back by force — it is normal if it bends a little. If you find it difficult to keep your lower back straight, place a pillow or rolled-up towel under it.
3. Try to sleep on your back.
WEEK 2: CHANGE HABITS
Обратите пажњу на мале ствари.
1. Bag. Most likely, you have been wearing it on the same shoulder for many years. This inevitably leads to curvature of the spine. Try changing your shoulder. This will help distribute the load evenly.
2. Do not tilt your head, when you check the news feed on your smartphone, it is better to raise it to eye level. This will reduce pressure and strain on the neck.
3. Planning to spend the whole day in heels? Put comfortable shoes in your bag, you can change into them when you go home. If you are on your feet all day, then every two hours try to sit (at least for a few minutes), this will give your lower back a rest.
WEEK 3: GET STRONGER
To gain the desired posture, you need to strengthen the muscles of the back. Do these exercises every day.
1. Relax your shoulders, pull them back as far as possible. Hold in this position for 2-3 seconds. Repeat 5 more times. Do the exercise every 30 minutes throughout the day.
2. Lay out the yoga matand place a small, firm pillow on top of it. Lie down so that the pillow is under your stomach. Take slow, deep breaths in and out for several minutes, trying to flatten the pillow with your stomach.
3. Performing classic squats, raise your straight arms above your head, and turn your palms back a little — this will strengthen the muscles of the back. Make sure your back stays perfectly straight. Do every day for 1 minute.