According to India’s Top Physiotherapist Dr Saed Varis
Did you know that having a good posture can truly alter your life? With good posture, you will experience less back, neck, and shoulder pain; less stress; extra energy and less fatigue; improved mood; enhanced breathing, and greater confidence along with more positive body language. So with this being the situation, why don’t you take this opportunity to discuss how simple it is to start achieving these positive results now, says Gurgaon’s top physiotherapist Dr Saed Varis.
Several, people wonder what poor posture truly means. Is it a physical condition? Is it simply slumping, or is it something you are born with? Perhaps think about how much damage is being done by sitting hunched over a computer or using your mobile phone to play a game.
If you have concerns related to your posture and suffer from any of the side effects of poor posture, then do not worry – you have plenty of control over it and in the majority of cases, the ability to fix it. The key though is how you do it. For best results, or at least to get you to begin on the right track, it is suggested to consult physiotherapist Dr. Saed Varis in Delhi NCR region, so that your postural habits can be diagnosed effectively. If you begin out this way, having a straight back, your pelvis in a neutral position and your stomach totally tucked in, the rest will follow.
At Dr Saed Varis’ Impact Doctors Hub, it is suggested to patients follow the strategies to enhance their posture:
- Postural education and training
- Manual therapy and soft tissue massage
- Joint mobilization
- Advice related to ergonomic work states
- Corrective exercises to enhance flexibility and strength
- Strapping to help maintain good posture
Besides working with your Physiotherapist Dr. Varis it is always a wise idea to practice exercises in your own time, in an attempt to combat the impacts that poor posture could have on your daily life. To begin breaking the habits which cause poor posture, it is as simple as avoiding being in one position for an extended duration of time. The exercises Impact Doctors Hub recommends are:
Shoulder Blade Squeeze
Start sitting or standing tall with your back and neck straight. Squeeze your shoulder blades together as far as you can reach without pain and give you feel no more than a mild to moderate stretch. Hold it for 5 seconds and repeat 10 times given the exercise is pain-free. Repeat 3 to 5 times every day.
Chin Tucks
Start sitting or standing tall with your back and neck straight, shoulders must be back slightly. Tuck your chin in as far as you can go without having pain and give you feel no more than a mild to moderate stretch. Keep your eyes and nose facing forwards. Hold it for 2 seconds and repeat 10 times given the exercise is painless. Repeat 3 to 5 each day.
Chest Stretch
To begin with, place your forearm on a device like a pole or a wall. Keeping your arm at 90 degrees, lean externally, feel the stretch in your chest, and hold it for 15 for 20 seconds. Then put your hand on the device and lengthen your arm and slightly turn your body externally and hold for 15 to 30 seconds. Lastly, leaving only your fingertips on the device, extend your arm and turn even further, holding again for 15 to 30 seconds. Switch sides and repeat with the other arm.
Wall Angel
Standing upright against a wall, move your feet a bit out, tuck your chin in, and make sure your tailbone upper back, and head remain against the wall. Breathe in and raise your arms up the wall, maintaining a 90-degree angle and placing your elbows and hands on the wall. Repeat 5 times. Take it one step ahead by rotating down the wall to each side. Repeat 5 times. Repeat both exercises twice daily.
Lumbar Rotation
Begin with lying on your back having knees bent and your arms out to the side in a ‘T’ position. Rotate your knees to one side, trying to touch the floor, whilst looking over your opposite shoulder. Hold it for 10 seconds prior to raising your top leg back to the center first, followed by your bottom leg, and then repeat on the opposite side.
Cat and Camel Poses
Begin on your hands and knees having your hands directly below your shoulders and your knees straightaway below your hips. Gently tuck your chin in towards the chest and round up your middle back, drawing in your abdominals and tucking your tailbone under. Then stick out your buttocks and allow your chest and stomach to sag whilst looking forward. Repeat 4 times.
Certainly, the above exercises are what is recommended for several people, it goes without saying that for specific individuals these would not be appropriate. Therefore, it is recommended to discuss with Dr. Varis, whether these would be the right exercises for you. If you are uncertain or you feel these are causing more pain for you, then stop immediately and consult a physiotherapist.
If you are looking to enhance your posture, then contact Dr Saed Varis at the Impact Doctors Hub, Gurgaon, which is Delhi NCR’s top and most trusted physiotherapy clinic. This blog has been written by India’s leading physiotherapist Dr Saed Varis.
