हिंदी
We spend 2 hours and 55 minutes staring at our smartphones. Because of this, our posture can change as the head moves round. It can cause unexpected health problems like heartburn and incontinence. We know how important it is to have a good posture and you will want to do some simple exercises that you can practice at home.
Lift Off Exercise
• Extend your neck and stand up straight. Do not tilt your head and look straight ahead.
• Place your hands behind your back and place one palm over the other. The arms should be slightly bent at the elbow.
• While exhaling, start pushing your hands away from your buttocks and push them back. You should feel a bit stressed.
• Return to the starting position.
• Repeat the exercise for 30 seconds, then change your hands.
Shoulder Spin
• Lie on your left side. Your hand should be on the pillow under your head. The legs are also slightly bent at the knees.
• Bend your right hand at a 90 degree angle and make a fist. Bring your hand over your belly so that your fist is facing the floor .
• Start raising your hand, clench your fist and feel the stress. You can also hold a small dumbbell. Don’t forget to maintain a 90 degree angle for your hand.
• Repeat for 45 seconds and then change sides.
Chin Tuck
• Sit up straight or look straight ahead. Your ears should be directly above the shoulders.
• Now place a forefinger on the chin.
• Do not move your finger and start pulling the chin and head backwards. You should feel a good stretch at the base of the head and the top of the neck.
• Hold this position for 10 seconds.
• Return to neutral position.
• Repeat 10 times in total.
