Posture perfect Series ... Identification

 Posture perfect Series ... Identification


Balance your posture through visualization, better movements, and internal procioception  

  1. Various muscles that have become underactive and weak over time, AND
  2. Other muscles that have become overactive and shortened over time
Posture is often accompanied by a host of asymmetries created by various sitting habits.  This can lead to aches and pain and even improper movements or exercises.


How to fix?
        - mobilize these tightened areas, strengthen the weakened muscles, and work on correcting any asymmetries you may have as well.

Upper back 
1. Overhead and back band stretch stretch (10-15 slow reps)
2.cobra pose (10 slow reps with a pause at the top)
3.stand and reach (10 reps each side)
4.Wall angels with flat back and chin retracted (2 sets of 15 reps)

Lower back
Exercise 1: Quadruped Thoracic Rotations (~10 reps each side with pause at top)
Exercise 2: Kneeling Hip Flexor Stretch (~30-45 second holds each side)
Exercise 3: Pigeon Stretch (~30-45 second holds each side)
Exercise 4: Glute Bridges (2 sets of 10-15 reps with pause at top position)


Exercise 1: Quadruped Thoracic Rotations (~10 reps each side with pause at top)
Exercise 2: Kneeling Hip Flexor Stretch (~30-45 second holds each side)
Exercise 3: Pigeon Stretch (~30-45 second holds each side)
Exercise 4: Glute Bridges (2 sets of 10-15 reps with pause at top position)

The real problem is not taking regular breaks, not being aware of your posture throughout the day, and just not moving enough in general. So focus on improving those aspects, while incorporating the routines mentioned

Research 
https://www.researchgate.net/publication/320225205_PREVALENCE_OF_UPPER_CROSS_SYNDROME_AMONG_THE_MEDICAL_STUDENTS_OF_UNIVERSITY_OF_LAHORE

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