Contents:
- Medical Video: Overcoming Choppy Bow Habit
- How not to keep bending?
- Use it reminder to sit straight
- Perform diaphragm stretching exercises
- Strengthen your back
- Neck stretch
- Extended hand stretch
Medical Video: Overcoming Choppy Bow Habit
Many things that make us have the habit of bending, such as lingering at the computer for a long time, watching TV too long on the sofa, or because we often sit in an incorrect position.
Bending does not only make your posture less attractive, but also affects your health. Dr. Jason Queiros, chiropractic expert from Stamford Sports and Spine in Connecticut, said people who sit for a long time shoulders tend to go forward or downward, with their heads leaning forward.
"Every centimeter you push your head forward, you add a pressure of 4.5 kg to your spine. Try to imagine that you see a monitor with a distance of only 5 cm, you will add a load of 20 kg to your back and spine. You have to hold it back, "explained Dr. Jason told Mens Fitness.
How not to keep bending?
You should get used to a healthy routine to avoid the habit of bending. Well-known physical therapist in the United States, Bill Hartman, as reported Mens Health recommend that you make three habits so that you don't keep bending and your posture is still firm.
Use it reminder to sit straight
Use reminder on a computer or smartphone You, to remind you to sit straight with your shoulders or keep your shoulders in the back position. Set reminder to keep burning every 15 minutes to always remember.
Perform diaphragm stretching exercises
Lie face down on the floor with your forehead covered with your palm. Breathe through your mouth and let air flow into your stomach until your chest relaxes. Exhale through mouth. Repeat 10 times.
Strengthen your back
The last most important, strengthen your back to be as strong as your chest. There are two exercises you can do to improve the balance of the spine due to bending.
Chest rotation (thoracic rotation)
Do all fours (place your hands and knees on the floor) then place your right hand behind your head, with your elbows facing up or out. Tighten your abdominal muscles and turn your right shoulder towards your left hand. Then turn it back in the opposite direction or up, and don't forget to keep looking at your elbow while doing it. Do it 12 times and replace it with your left hand. Continue to hold 2 sets (1 set = 12 times).
Lift both hands with position Y (incline Y raise)
This exercise will be easier to do when you go to the gym. Take two loads (dumbbells) light and lie face down on the device or raised chest support so that your arms can be lowered straight toward the floor, while the tips of the feet touch the floor. Rest your chest to the support. Straighten up your hands down, with both palms holding the load and facing each other. Then lift both of them to form a 30 degree angle from your body and form the letter Y. Hold for 2 seconds and slowly lower your hands to their original position. Do 10-12 times for each set. You can do 3 sets each time you practice for the top of your body.
If you feel that the two exercises suggested by Bill Hartman are complicated or you don't have time to go to the gym, you can do two more simple ways, as suggested by Dr. Jason.
Neck stretch
This method is very simple. You can do it in your chair. Tilt your head to the right, until your ears touch the shoulder. Then reach out and hold the bottom of your chair with your left hand until you feel stretched. Hold for 30 seconds. Do it alternately on the other side. You can stretch this 3-4 times a day.
Extended hand stretch
Place your hands behind your back and hold each other. Pull your hand to the two opposite sides and push your head down. Hold for 30 seconds until you feel your neck and shoulders stretch. Repeat 3-4 times a day. When in the office, rest 20 minutes after doing it and do it every 4 hours. Don't forget to stand and walk around in your office so that your body is not stiff.
READ ALSO:
- All you need to know about bone density tests
- 3 sports that can relieve your back pain
- Often back pain? Maybe your bag is the cause
