Table of contents:
- How can you not keep slouching?
- Put it on reminder to sit up straight
- Do diaphragm stretching exercises
- Strengthen your back
- Neck stretch
- Extended hand stretch
There are many things that make us have a habit of slouching, such as lingering at the computer, watching TV too long on the sofa, or because often sitting in the wrong position.
Slouching not only makes your posture less attractive, it also affects your health. Dr. Jason Queiros, a chiropractic expert from Stamford Sports and Spine in Connecticut, says people who sit for long periods of time tend to have their shoulders forward or downward, with their head tilted forward.
"Every inch you push your head forward, you are adding 4.5 kg of pressure to your spine." Try to imagine you are looking at the monitor with a distance of only 5 cm, you will add 20 kg of weight to your back and spine you have to endure, "explained Dr. Jason told Mens Fitness.
How can you not keep slouching?
You need to get in the habit of having a healthy routine to avoid slouching. The well-known physical therapist in the United States, Bill Hartman, as reported Mens Health recommends that you do three habits so that you don't keep slouching and your posture remains upright.
Put it on reminder to sit up straight
Use reminder on the computer or smartphone You, to remind you to sit up straight with your shoulders or shoulders still in a position behind you. Set reminder to keep running every 15 minutes to always remember.
Do diaphragm stretching exercises
Lie face down on the floor with your palms on your forehead. Breathe in through your mouth and let the air flow into your stomach until your chest relaxes. Exhale through your mouth. Repeat 10 times.
Strengthen your back
Last but not least, strengthen your back so that it is as strong as your chest. There are two exercises you can do to improve spinal balance due to the habit of slouching.
Chest rotation (thoracic rotation)
Get on all fours (put 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 toward your left hand. Then roll it back in the opposite direction or up, and don't forget to keep looking at your elbows as you do this. Do this 12 times and alternate with your left hand. Repeat 2 sets (1 set = 12 times).
Raised both hands in Y position (incline Y raise)
This exercise will be easier to do when you go to the gym. Take two weights (dumbbells) lightly and lie face down on an elevated chest support or device so that your arms can be lowered straight towards the floor, while the tips of your feet touch the floor. Lean your chest against the support. Straighten your hands down, with your palms holding the weight and facing each other. Then lift them both until they form a 30 degree angle from your body and form a Y. Hold for 2 seconds and slowly lower your hands to their original position. Do it 10-12 times for each set. You can do 3 sets each time you work out your upper body.
If you feel that the two exercises that Bill Hartman recommends are complicated or you don't have time to go to the gym, you can do the two simpler 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 ear touches your shoulder. Then reach and hold the bottom of your chair with your left hand until you feel it stretch. Hold for 30 seconds. Do it alternately on the other side. You can do this stretch 3-4 times a day.
Extended hand stretch
Put your hands behind your back and hold each other. Pull your hands to the opposite sides and make your head push down. Hold for 30 seconds until you feel your neck and shoulders stretch. Repeat 3-4 times a day. When at the office, take a break for 20 minutes after doing it and do it every 4 hours. Don't forget to stand up and walk around your office so that your body doesn't stiffen.
