[Updated on 1 December 2024] KNEELING CHAIR STRETCH Start with a stretching exercise to open up the pectoral region, the chest, the abdominal region as well as the biceps. This exercise helps avoid the rounding of the shoulders and promotes sufficient blood flow through the torso. Kneel down on the floor with a chair behind you with its legs parallel to your knees. Hold on with both hands to the legs of the chair as you bring your pelvis forward and your forehead back. Hold this position for the following 20 to 30 seconds and release. Do this twice a day or whenever you feel your upper back tightening up. SHOULDER CIRCULAR EXERCISE This exercise strengthens the muscles between your shoulder blades (rhomboids). These muscles pull your shoulder blades together giving you an open chest and a straight upper back. Stand up straight with your chest out and belly button…

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Individuals often explore various workout methods in the quest for a strong and flexible body. One intriguing approach that has gained popularity is using inversion tables to enhance core strength and flexibility. Inversion table workouts uniquely engage the core muscles while promoting spinal health and overall well-being. In this article, we will delve into the benefits of inversion table exercises, explore different workout routines, and provide safety considerations for those looking to incorporate this practice into their fitness regimen. Understanding Inversion Tables An inversion table is a specialized piece of equipment that allows a person to be suspended upside down in various degrees of inversion. This practice is based on the concept of spinal decompression, where the force of gravity is utilized to elongate the spine and relieve pressure on the intervertebral discs. This decompression promotes improved circulation, reduces muscle tension, and alleviates back pain. In addition to its potential…

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Scoliosis is a medical condition in which the spine curves abnormally to either side of the body, disrupting proper posture. Individuals with scoliosis will likely experience distinct amounts of spinal curvature and its location along the spine. Ignoring scoliosis can lead to tight muscles, trigger points, and, eventually, postural issues that are accompanied by significant discomfort. In this post, We will show you the best Scoliosis exercises you can do at home to get relief from scoliosis pain in the spine of your body. The encouraging news is that mild scoliosis can be remedied in most situations with the correct corrective exercises that fortify the muscles near your spine and shoulders. Are you dealing with back discomfort and fear that it might be scoliosis? If so, this is the post for you. In this article, you’ll discover the facts about scoliosis and how to manage mild cases of it. What…

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[Updated on 1 January 2024] Many people suffer from neck pain because they spend plenty of time looking at computers or phones. Your neck may become stiff when your muscles weaken due to poor posture or incorrect use over time. If you have weak neck muscles and attempt to turn your head, the joint may navigate unevenly as it has shifted from its original position. Sometimes the joint gets caught in something, which can cause a pulled muscle or irregular nerve pain, or perhaps both. “If that happens, you’ll experience immediate pain, and your body will likely respond with a protective spasm.” When you get hurt, your body may clench to protect you from further injury. As a result, you may feel immobile and wonder how you got hurt. Staring at your computer screen for prolonged periods of time can fatigue and strain the muscles surrounding your neck joints. Looking…

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[Updated on 1 March 2023] Have you ever wanted to stand a little taller than you do? Or maybe you have a nagging ache in your back and neck from sitting hunched over a laptop for hours. One smart way to ease that pain and stop looking like the stand-in for the HunchBack of Notre Dame is to improve your posture. In this article, you will see 6 simple exercises to improve posture are designed to build muscle, ease tension and give you a more statuesque posture. If you’d like a step-by-step guide that you can complete in 10 minutes, check out our exercise guide. These exercises will focus on various parts of your body. Some will strengthen your core, others will improve your flexibility and others will return your spine and neck to the natural curves they should have. As always, consult with your doctor before beginning any new…

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[Updated on 1 July 2022] Working on your desk for prolonged hours can adversely affect your posture. Most people do not use an ergonomic chair, and while using the computer, we often find ourselves slouching. Due to these poor habits, you will begin to suffer from neck and lower back pain. In this article, we discuss the foam roller exercises that relieve your back or neck pain. If you have ever found yourself agonizing how to work out the knots in your muscles after spending a long day hunched over your computer, using a foam roller could do the trick. It is perhaps the quickest and most affordable way you can give yourself a deep tissue massage. Foam rolling, also known as Self-Myofascial Release, is one of the most effective ways an individual can correct poor posture. The principle here is much similar to deep tissue massage, which works by…

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[Updated on 1 January 2023] Having a strong core is an invaluable asset. For starters, having a strong and stable core will give you better body balance and posture; it will also go a long way in reducing your back pain. Your core muscles play a vital role when it comes to moving your body. They directly affect your mobility, movement and of course, your posture. In this article, we have mentioned some best core exercises to strengthen your core. Your midsection is always working when you lift an object, when you stand up, walk or even breathe. Also, your core strength ultimately determines your ability to balance stabilize and control your body weight every time you are exercising. Your Pelvic girdle, as well as your spine, acts as the control center of your core along with the surrounding muscles such as your glutes, erector spine, and your abdominals-contracting and…

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