Body posture is deteriorating due to sitting for a long time, so do these 5 exercises for just 10 minutes every day

News Topical, Digital Desk : In today's digital world, sitting in front of computers and mobiles for hours has become a part of our daily life. This has a direct impact on our body posture. Bad posture not only affects our personality, but it also causes many health problems like back pain, stiff neck, headache and fatigue.

However, the good news is that by doing some simple exercises (Exercises to Improve Body Posture) regularly, you can greatly improve your posture. Let's know about 5 such easy and effective exercises.

chest stretch

By sitting for a long time or working by bending forward, our chest muscles get contracted, due to which the shoulders bend forward. This exercise helps in opening these muscles.

How to do?

• Stand in the center of the door frame.
• Bend your elbows at a 90-degree angle and place both hands on the frame.
• Now slowly move forward until you feel a good stretch in your chest and shoulder area.
• Hold this position for 20-30 seconds and repeat 3-4 times.

Planck

Planks are an excellent core strengthening exercise. Strong core muscles  , i.e. the abdominal and lower back muscles, help maintain an upright and stable posture by supporting the spine.

How to do?

• Lie down on the ground on your stomach.
• Keeping your hands just below your shoulders, lift your body up. Your body weight should be on your arms and toes.
• Try to keep your body in a straight line from head to heels. Do not bend or lift at the waist.
• Start with 20-30 seconds and gradually increase the time. Repeat this 3-4 times.

Cat-Cow Stretch

This yoga asana increases the flexibility of the spine and  is helpful in relieving stiffness in the upper and lower back .

How to do?

• Come into a table top position on your hands and knees. Hands should be under your shoulders and knees under your hips.
• Exhale and round the spine upward and bring the chin toward the chest.
• Then, while inhaling, bend the stomach downwards, open the chest and raise the head.
• Repeat this process slowly 10-15 times.

scapular retraction

This exercise develops the habit of keeping the shoulders back and down, which is the foundation of good posture.

How to do?

• Stand up straight or sit upright on a chair.
• Keep your arms relaxed on either side of your body.
• Now try to bring your shoulder blades back and closer to each other, as if you were pressing a pencil in the middle.
• Do not lift your shoulders. Hold this position for 5-10 seconds and then release.
• Repeat this 10-15 times.

Bridge Exercise

This exercise strengthens the lower back, glutes and hamstring muscles, which helps improve posture by keeping the pelvis in the correct position.

How to do?

• Lie on your back, bend your knees and place your feet on the ground. Hands beside your body.
• Exhale and raise your hips and pelvis until the body is in a straight line from shoulders to knees.
• Go up and pause for 2-3 seconds, then slowly come down while breathing.
• Repeat this 10-15 times.

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