In addition to back and neck pain, researchers have found many other problems that can arise from poor posture. Poor balance, headaches, shortness of breath, and even heartburn can also be the consequences of poor posture when sitting. That is why doctors recommend doing some special exercises that can help you avoid these types of problems.
1. Open shoulders
- Your feet should be shoulder-width apart, your arms should be straight down along your body, and your back should also be straight.
- Stretch your arms out to the sides and extend your chest.
- Start by sandwiching your arms in front of you (one on top of the other). Your right hand should go to the left and your left hand should go to the right so that your elbows meet at one point.
- You should feel the exercise done on your shoulder blades.
- Repeat crossing your arms for a while, between 45 seconds to 1 minute.
- Spread your feet shoulder-width apart, bend your legs slightly toward the knees, and lean forward. Your back should be completely flat.
- Look down at the floor and keep your head straight.
- Raise your arms to the sides and bend them at the elbows. Squeeze your shoulder blades.
- Now place your hands in front of your chest.
- Continue alternating steps 3 and 4. Squeeze your shoulder blades as if you were flying. This exercise lasts between 45 seconds and 1 minute.
3. Quadruped thoracic rotations
- You must get into a quadruped position
- Now put one hand behind your head. The second hand should be extended in front of you and resting on the floor.
- Lower your elbow to the floor.
- Then turn that same elbow up.
- Turn your head in the same direction as your elbow.
- You should do this for 45 seconds to 1 minute, change hands, and repeat for the other side.