Avoid bending in front.
Postural Correction- Sit Tall, Walk Tall.
Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.
Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
An ideal posture is one in which there's least muscular activity, so that we can sustain the posture for a longer time. Hence there will be little impact on the core structures. In bad posture, muscle strains and one cannot use muscular power for posture, and core structures like soft tissues in joints like disc and meniscus and cartilage linings bears impact starts degenerating. Posture correction can be done after detailed physical evaluation and considering his job and how he spends most of the time. The missing components and antigravity muscle groups will be put on a therapeutic exercise regime. Depending on the job, workstation modification might be needed to lessen the impact (ergonomic advice). Posture aids such as belts, harnesses or tapes may be suggested by your physiotherapist if needed.
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