Do you sit in a drooping posture in your office? Have you started to notice your rounded shoulders? If your answer to these questions is ‘Yes’, then welcome to the category of people who are dealing with postural problems from working in an office. You may experience an acute pain in your back, neck and even arms and legs.
This problem is called Postural Kyphosis. The good news is, it can be cured. There are various exercises which you can perform to improve your posture and reverse this problem. Here are some of the most effective ones:
Extend your right arm facing the corner of a wall and put your hand against the side of the wall. Then, turn your body leftwards and lean forward as you feel the stretch in your chest and shoulder. Always keep in mind that your arm should be aligned with the plane of your shoulder as you complete the stretch. Hold it for 30 seconds and complete on both sides for 3 sets.
Chest Compression with a Massage Ball
Muscle flexibility can also be improved by deep tissue massage using a massage ball. Hold the massage ball with both hands. Press it against your chest and roll it around the side of your chest applying steady pressure across tight areas to relieve tension. Do this for about 30 seconds on both sides and finish it in 3 sets.
Upper back foam rolling
In order to improve the mobility of your spine, foam rolling can be quite useful. Lay the foam roller across your spine, feet firmly planted against the ground and place your hands behind your head. Now, lift your hips off the ground and roll forward, so that the roller rolls down your back down an inch and drop your hips to the floor. Repeat it the same way towards your neck. Do it for 10-15 seconds and complete in 3 sets.
Good Posture is Paramount
Poor posture leads to progressive development of symptoms in all age groups. It can result in joint stiffness and increases the risk of slip disc. Always sit in a proper posture. Also, keep moving at regular intervals. Good posture helps in overcoming muscle strain and improves organ function.
Remember, you earn money for yourself! Do not lose your health while doing so, because health is wealth! Now, are you still leaning at your desk, or sitting straight like you should?