How to Improve Your Posture in Just 10 Minutes a Day
Scoliosis affects thousands of people around the world, but there are many ways for people to get the right treatment. Although they cannot cure the disease, there are many exercises that people can do at home that can help improve their health and well-being.
We love sharing the importance of exercise and helping people relieve pain, so we’re sharing these easy hacks to help you deal with this back problem.
Exercises to improve your posture
To do: Lie down by bending your knees and keeping your feet touching the floor. Contract your stomach muscles and flatten your back. Hold this position for 5 seconds and release. Do 2 sets of 10.
What are you doing: Tighten the muscles in the hips and lower back.
Arm and leg raises
To do: Lie on your stomach, keeping your forehead on the floor. Stretch your arms and legs. Lift one arm off the ground as you lift the opposite leg.
If you can’t do this, lift one appendage at a time. Hold for 2 full breaths before lowering back to the floor. Do 15 repetitions on each side.
What are you doing: Strengthens the lower back.
Cat — Cow
To do: Kneel with your hands on the ground. Arch your back as you contract your abdominal muscles, mimicking a cat’s back. Release it, lower your stomach and raise your head towards the ceiling, imitating the back of a cow. Do 2 sets of 10.
What are you doing: Relieves back pain and helps make it more flexible.
To do: This exercise is similar to raising your arms and legs, but you do it on your knees, with your hands on the floor. Extend one arm and the opposite leg, holding 5 breaths. Step back and repeat with the opposite leg. Do 10 to 15 repetitions on each side.
What are you doing: Strengthens and stabilizes the core and lower back.
Broad Back Stretch
To do: Stand with your arms above your head. Bend your body to the left and return to an upright position by pushing off your left foot. Now turn right and go back. Do 5 to 10 repetitions of each.
What does this: Strengthens the latissimus dorsi muscle.
To do: Lie on your back with your feet flat and raise your legs until they are at a 90 degree angle. Push your knees down to use your abdomen. Do not move your arms or legs while pressing. Hold for 3 breaths and release. Do 2 sets of 10.
What are you doing: Supports the abdominal muscles, which helps relieve pressure on the back.
What are some exercises you like to do to deal with pain and discomfort? Share them with us in the comments!
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