Physiotherapy Exercises For Bad Posture

Work from home might have a lot of benefits but it has devastated many people’s body posture at desks. Relatable? Recollect how often have you been working in a leaning position or from bed. Well, your daily habits involuntarily affect your body posture, which in worst cases lead to consistent pain or imbalance. More than 70% of the working population has bad posture problems, which takes the form of severe pain if untreated. Physiotherapist in Mumbai is known to improve the quality of life through certain fruitful exercises which will help you get rid of the bad posture. 

How Physiotherapy Improves Body Posture?

Here comes the very first question with which a patient visits a physiotherapy centre. How is physiotherapy going to get me out of my posture problems? Well, posture problems are related to tissues, muscles and bones and a physiotherapist deals in these all day in and out. A certified physiotherapist will shortly come to know where the problem lies and how it can be treated through some specialized exercises. Specialized physiotherapy sessions will directly hit the regions of the problem. Meanwhile, sort the minor issues through some common exercises that you can do at home with no equipment required. 

5 Physiotherapy Exercises To Improve Body Posture 

Want some instant therapy? Here you go. 

Neck Exercise

Being static for hours in front of a laptop, neck stiffness and pain are common problems. The elementary solution to this is neck rotation exercise. Neck stiffness leads to headaches and soreness. Rotate your neck clockwise and anti-clockwise. Turn your neck to look at one shoulder and with the very arm of that side gently pull the neck down. Bring your neck to the angle where you feel a little pull. Hold that position for 20 secs. Do the same with another side.        

Backbone Exercise 

Pain in the back is the most common symptom of bad posture. And almost 80% of working individuals have experienced back pain at some point in time. Solution? Do not wait and start doing “back exercises”. Set yourself in a toddler position, then sink in your stomach towards the ground while you face up towards the roof. Hold that position for seconds. Then go reverse by bending your neck down and looking towards your belly button while your backbone is hunched upwards.     

Shoulder Stretching exercise 

Good/bad posture has everything to do with shoulder positioning. To get rid of shoulder stiffness and improve flexibility, rotate your shoulders clock and anti-clockwise for 5 reps each. Secondly, sit straight on a chair and gently squeeze your shoulder blades back and down simultaneously, this way your chest humps in the front.      

Forearm Stretching exercise 

Using your keyboards and mouse leads to pain in the forearms. Nothing goes underestimated in the physiotherapy profession, so here is something you can do for your forearms. Rotate your wrist clock and anti-clockwise. Secondly, stretch your arms and bend your wrist towards the ground, hold the position with your other hand. Do the same by stretching your wrist upwards.    

Hip Exercise 

Hip flexors suffer a lot when we sit for hours on our working chairs. The prolonged condition causes lower back pain. Solution? Come to a kneeling position, then gently clench your buttock muscles and bring your hips forward. Keep your back straight and lean forward until you feel a pull-down.   

For Faster Results In Severe Cases - Conclusion 

Consult the expert before it gets too late. If you feel no progress with elementary exercises, get your consultations ASAP. Going the extra mile, Dr Sameera (a renowned physiotherapist in Mumbai) offers customized online physiotherapy consultation dedicated only to your problems. So that you get rid of your problems from the comfort of your homes.    

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