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It is our duty to act in accordance with human health. We have to protect our health. One of the problems that we show the most carelessness and that puts us in trouble is the hump, which we create by sitting upright and constantly.
The problem of hunchback is a problem that we would never want, and as long as we do not stand upright, the risk of humpback increases. So what should we do to stand upright? The answer to this question is in our article. Here are the details…
Work for Upright Posture
Stand upright in front of a full-length mirror with your legs one hip-width apart. Pull your abs in as if you were wearing tight jeans. Keep your shoulders straight and push back. Release your arms with your palms facing your hips and your thumbs pointing forward. Finally, lift your head towards the ceiling and breathe deeply.
Imagine there is a lamp inside your rib cage. Make sure that she is always pointing forward rather than down her legs when sitting, and forward when standing. This will help you stand up straight.
Pull Your Belly In To Stand Upright
Do exercises to tighten your abdominal muscles and flatten your stomach. This is an effective type of exercise that you can do anytime and anywhere. Grasp your hands firmly to find the muscles you are trying to tighten and press against your abdominal muscles, straightening them as much as possible while slowly pulling them in. Hold this way for a few seconds and relax. Repeat this exercise 3-4 times daily.
Relax to Stand Upright
In addition to the exercises necessary to stand upright, you should also know how to relax.
Stand More To Stand Upright
Avoid sitting for too long. Neck and shoulder tension, which is worsened by the time you spend in front of the computer for a long time, often causes hunchback. Take short breaks often or stand up straight and stretch.
Exercise Regularly to Stand Upright
Repeat stretching exercises to strengthen weak muscles and stretch tight ones.
Learning to stand upright takes some time and effort, but you will benefit in the future.
Do Arm Stretches to Stand Upright
When you constantly sit at the desk, contractions occur in the upper and lower abdominal muscles at a certain rate. This puts pressure on your scapula and causes a hunched posture in your body. Arm stretching can reduce the effects of this condition.
To do this exercise, you must stand upright. Try extending your elbow towards your back with your elbow behind your head. Open your other arm to the side and place it on your elbow. Flex your arm without straining yourself. You can do your arm exercise on both arms every day.
Train Your Back, Hips, and Abs with the Bridge Exercise to Avoid Humpback
You can strengthen your spine and lower back with the bridge exercise, which adds value to the upright posture and prevents hunchback at the same time. In cases such as poor posture, a balance should be created in your back, abdomen and hip areas.
To do this exercise, first lie on your back with your knees bent. Extend your arms to the sides of your body. Then lift your waist upwards by taking strength from your legs. At this time, you can tighten your abdomen with correct breathing.
Strengthen Your Upper Back, Shoulders and Shoulders with the W&Y Workout
W&Y exercise, which is a very useful exercise, got its name from the body postures. The exercise starts in the W position and ends in the Y position.
To do the exercise, first take a standing upright position. Bend your arms at the elbows and pull them to the side of your shoulders. Push your chest forward as well, bringing it into a straight position. Then, coming out of the W position, adjust your body to a Y shape and raise your chest forward and your arms up. Then return to the W position where you started.
You can repeat this exercise 6 times in 3 sets every day.
Regularly Support Your Back With The Yoga Back Support Exercise To Stand Upright
Another type of exercise that you can prevent posture disorder is the yoga back support exercise. To do this exercise, first sit on your exercise mat and stretch your legs forward without bending your knees. Then place your hands on your hips to support your lower back. Keep your back straight and continue to support your lower back upwards. Be careful not to bend your legs. This exercise, which may be difficult at first, will start to come easier after a few applications.
You Can Also Exercise While Resting To Stand Upright
This practice, which can be described as rest and waist relaxation movement, is an exercise that will relax your waist and back well. This exercise is a pilates exercise where you can reduce your back pain.