EXERCISES THAT YOU CAN DO AT HOME TO FIX BAD POSTURE

Poster is the shape and alignment of different body segments. Posture defects normally arise due muscle imbalance in certain muscle groups. For example, some muscles may be strong and short, while the opposing muscle groups could be long and weak. In simple terms, attaining correct posture means keeping each part of the body in alignment with the neighboring body parts. Proper posture ensures all the muscles are balanced and supported. Correct posture is a simple ,but important way to keep the many deep muscles  in the back and spine healthy. This is much more than looking at it from the point of view of aesthetics. Good posture and back support are important to reduction of back pain and neck pain.

BENEFITS OF A CORRECT POSTURE –  A good posture will make you look slimmer and make your clothes look better on you. More than that, it will keep your bones and joints together, in correct alignment so that our  muscles are used correctly and with the right bio mechanics. It can also decrease the abnormal wearing of joint surfaces that could result in degeneration of bones, arthritis and joint pain. There is lesser stress on the ligaments  holding the spinal joints together minimizing the chances of injury. Sitting and standing with proper postural alignment will increase efficiency with less fatigue and strain on the body’s ligaments and muscles. Being aware of good posture is the first step and it is important to get yourself a postural analysis done to know about your plus points and limitations of your body.

 EXERCISING AND POSTURE – Correcting proper body posture can improve biomechanics at the gym and ensure your form and technique of each exercise is  performed efficiently without causing and injury. Even from the perspective of day to day life preparedness, working on posture can help you perform certain tasks much better and easily.

EXERCISES TO TRY AT HOME

• PARTIAL CRUNCHES – Although we don’t really support partial reps in any form of exercises. In this particular case, one of the core strengthening workouts is the partial stomach crunch. Partial crunches build strength in both your lower back and associated stomach muscles, also making this a good exercise for people with spondylolysis .

• HEMSTRING STRETCHES – Hamstring stretches are good to reduce tightness in the lower back and the back of the leg, where some of the muscles that support the work of the lower back are found.

• PELVIC BRIDGES – Bridging is a great exercise for back pain; it helps strengthen various supporting muscles for your back like the hamstrings, glutes , abdomen and hips. It also works directly to strengthen lower back muscles.

• WALL SITS – Incorporating wall sits for a few seconds every time you feel lower back pain will make you feel better.

• BAND PULL – APART – This is one of the most effective shoulder rehab exercises. To do this, all you need is a         resistance band. They are usually color coded, so pick one according to your strength.

•  PLANK  – This is one of the simplest exercises that can give you many benefits. Performing planks can improve your  posture if done the right way . When performing the exercise, be sure to keep your legs straight, don’t allow your lower back to  drop, and ensure you are looking down at the floor.

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Courtesy – TOI /BT