Backache
<p><b>5 exercises for good posture</b></p>
<p>Proper posture is vital for great physical health as posture is the position we hold our bodies in while standing, sitting and lying down.</p>
<p><br />A properly aligned body can help improve blood flow, keep your nerves and blood vessels healthy, and support your muscles, ligaments, and tendons.</p>
<p><br /><b>Why is posture important?</b><br />Research suggests that upright posture can reduce fatigue in people with depressive symptoms and standing tall can also boost self-confidence.</p>
<p><br />Your spine consists of three natural curvatures that need to be aligned correctly so that your weight is evenly distributed over your feet. These include:</p>
<p><br />• <b>Cervical curve:</b> the curve in your neck that has a slight forward curve.<br />• <b>Thoracic curve:</b> the curve in your upper and mid-back that has a slight backward curve.<br />• <b>Lumbar curve:</b> the curve in your lower back that has a slight forward curve.</p>
<p><br />When you have good posture, your ear, shoulder, hip, knee, and ankle are aligned vertically from the side. In many cases, you’ll need to train your body to maintain good posture to avoid any strain on the joints, muscles, and ligaments.</p>
<p><br /><b>Try these exercise to help with alignment:</b><br /><b>Child’s pose</b> <br />This resting pose stretches and lengthens your spine, glutes, and hamstrings. The child’s pose helps to release tension in your lower back and neck.</p>
<p><br />• Sit on your shin bones with your knees together, your big toes touching, and your heels splayed out to the side.<br />• Fold forward at your hips and walk your hands out in front of you.<br />• Sink your hips back down toward your feet. If your thighs won’t go all the way down, place a pillow or folded blanket under them for support.<br />• Gently place your forehead on the floor or turn your head to one side.<br />• Keep your arms extended or rest them along your body.<br />• Breathe deeply into the back of your rib cage and waist.<br />• Relax in this pose for up to five minutes while continuing to breathe deeply.</p>
<p><br /><b>Cat cow </b><br />This exercise helps stretch and massage your spine. It also helps relieve tension in your torso, shoulders, and neck while promoting blood circulation.</p>
<p><br />• Come onto your hands and knees with your weight balanced evenly between all four points.<br />• Inhale to look up, dropping your abdomen down toward the ground as you extend your spine.<br />• Exhale and arch your spine toward the ceiling and tuck your chin into your chest.<br />• Continue this movement for at least one minute.</p>
<p><br /><b>Swimming</b><br />For this exercise, you will begin on your stomach with your legs extended behind your hip-width apart and your arms extended at a slight upward angle in front of you.</p>
<p><br />• Lift your arms and legs, keeping your core engaged.<br />• Raise your right arm and left leg as you lower your left arm and right leg.<br />• Quickly alternate sides up and down as if swimming.</p>
<p><br /><b>Downward-facing dog</b><br />The downward-facing dog pose helps to relieve back pain, while also strengthening and aligning your back muscles. Practising it regularly helps to improve posture.</p>
<p><br />• Lying with your stomach on the floor, press into your hands as you tuck your toes under your feet and lift your heels.<br />• Lift your knees and hips to bring your sitting bones up toward the ceiling.<br />• Bend your knees slightly and lengthen your spine.<br />• Keep your ears in line with your upper arms or tuck your chin into your chest.<br />• Press firmly into your hands and keep your heels slightly lifted.<br />• Remain in this pose for up to 1 minute.</p>
<p><br /><b>Cool down</b><br />Place your palms down on the ground beneath your shoulders. Lift your chest off the ground by straightening your arms. Gaze upwards and keep your abdominals engaged.</p>
