Wake Up and Do These 10 Exercises Everyday!

Our body goes through many changes as we age; it reacts according to the environment it has been provided. Due to these external stressors, the change is silent, but it changes the posture as time progresses; other structural dysfunctions also develop if these minimal changes are not addressed on time.

The body adapts and reacts to the stresses that it experiences daily. Their muscles and tendons elongate and shorten based on the tension, compression and shearing force your body goes through. Similarly, if we perform exercises targeting specific muscles, they will strengthen in response to those exercises.

On the contrary, if we tend to lead a sedentary lifestyle with reduced mobility, flexibility and strength in our daily life, the muscles reduce in size and muscle mass decreases. This leads to injury when a person picks up a sustained load over time.

If there is decreased mobility in joints, they tighten up and become stiff from being held in the same position for a more extended period. The muscles, tendons and joint capsule shorten.

Performing a set of simple daily exercises helps increase joint Range of Motion, achieve full range in stiff joints, elongate shortened muscles and prevent long term structural musculoskeletal injuries.

These exercises only take 15 to 20 minutes, but they are worth it! You feel energetic for the rest of the day and ready to take on the world. 

There are several biomechanical conditions that you might suffer in a few years because of abnormal posture and limited spinal mobility. Such conditions include having 

• Forward neck posture, 

• Diffuse low back pain

• Disc Herniation/ protrusion

Disc Protrusion

Long sitting severely impacts lumbar discs by putting an increased amount of stress forces. Sitting for prolonged periods puts a lot of strain on the muscles, and you tend to adopt a slouched posture over time. This is a natural compensatory pose for any individual to adapt who works in an office, as a teacher, clerk or someone whose job requires them to sit for 8 to 10 hours a day.

Sitting with a slouched posture makes your spine curve in a "C" shape. Eventually, you develop a hump in the back, the chest muscles shorten, and shoulders turn inward. 

Long sitting majorly affects the disc in the vertebral column. Excessive anterior pressure on the disc makes it slip posteriorly as it has some space there to protrude out. Repeated compression on discs leads to disc herniation.

Diffuse low back pain 

Often you feel vague pain in your back by the end of the day. You feel as if something is pinging in your back or your back is tight. But you aren't able to fully explain it. Some people say that their pain travels throughout the vertebral region. 

Repeated stress on the joints and constant neck bending leads to muscle knots, taut bands, strained ligaments. The tendons elongate more than their tensile strength—slouched posture. Obesity, poor body mechanics, sitting on poorly designed ergonomic chairs, and stress leads to unexplainable diffuse low back pain.

Forward neck Posture

Electronic devices surround us; they are a necessity in the modern world. However, continuous use of these devices in neck flexed position leads to a hump in the back and a forward neck posture. The muscles also become tight like a rope, and painful muscle knots develop. 

Frequently using the devices in this position causes micro-tears in the tendons and muscles that take time to heal, and before they are healed, more muscle fibres are torn. It is an ongoing process until you decide to initiate a change in your routine to better your health.

Studies have shown that 10 pounds of weight are added to the neck for every inch you move your head forward. If your neck has moved 3 / 4 inches, there is a good possibility that the neck is bearing around 30 to 40 pounds of weight. You lose motion in your neck, and when in extension, it hurts a lot. Losing activity is indirectly proportional to pain due to a lack of flexibility and mobility in muscles.

Pigeon/ Chin Tucks

• Sit on a chair comfortably 

• Maintain a neutral neck position

• Keep your back at a 90-degree angle

• Tuck your chin inward

• Then release it forward 

• Mimic it just like a pigeon

• Repeat it 10 times

Neck and Upper back extension (towel extension)

• Sit on a chair comfortably 

• Maintain a neutral neck position 

• Keep your back at a 90-degree angle

• Roll the towel and place it under the base of your head

• Grab both ends and move them slightly upward

• Move your head towards the ceiling

• The towel should move along with head

• Feel the stretch in your neck

• Perform it slowly

• Repeat it 5 times

Doorway stretch (chest stretch)

• Stand in the middle of a doorway

• Place your arms on the side of walls in a "W" shape

• Move your trunk forward 

• It provides a perfect stretch on pects

• Repeat 5-10 times

Alteration in chest stretch

• You can use a stick or towel

• Grab it from the ends

• Move it behind your back with both arms

Shoulder squeezes

• Also known as scapular retraction

• Make fists in both hands

• Flex your elbows in a neutral position

• You can also make a "W" position of arms

• With using shoulder strength, move them posteriorly

• The two shoulders blades should come close to each other

• Hold for 3-5 seconds, then release 

• Repeat 10 times

Alteration in shoulder squeezes.

• You can also use a thera band to get optimal results

• Tie the thera band to a door or bar and stretch it; your shoulder blades will automatically retract.

Back extensions (cobra pose)

• Lie on exercise mat in prone position

• Place your elbows and move shoulders a bit downwards

• Place your hands on ground

• Make position with similar to pushups

• Move your trunk upwards using arms strength

• Do not lift your back

• Repeat it 5 times  

• Gradually increase repetitions 

Hip flex

• Lie on exercise mat in a supine position

• Straighten both of your legs

• Flex on leg and grab it by arm 

• Hold for 3-5 seconds

• Release it 

• Repeat it 5-10 times

Alteration in Hip flex 

• Get into a kneeling position, one leg kneeling on ground and other leg forward on foot

• Lean your body forward on forward leg 

• You’ll feel stretch on the kneeling leg

• Hold for 15 seconds 

• Repeat it 3-5 times

Knee to chest

• Lie on exercise mat in supine position

• Flex both of your legs 

• Grab them under knees

• Pull your legs towards chest with arms

• You can also grab legs by knees

• Repeat it 10 times

Foot stretch

• Go up to your wall

• Make a “W” position of your arms

• Place your arms on wall

• Place one foot on wall 

• Place other foot behind 

• Lean forward on wall

• Keep your toes firm on ground 

• You’ll feel stretch on foot thats behind

• Repeat it 10 times on both foot

Hamstrings Stretch

• Grab a chair and put one leg on it in straight position

• Keep neutral back posture

• Lean forward gradually

• Hold for 10 seconds

• Repeat it 5 times, gradually increase repetitions

Cat Pose

• Make this pose by coming on your four limbs

• Start by your hands and knees on ground, just like a cat or any four legged animal

• Lift your head and neck upwards, gaze upwards or towards the window

• Arch your back inward in a concave position

• Relax your shoulders

• Adapt this position when you inhale air

• Repeat 5 times.

Cow pose

• Make this pose by coming on your four limbs 

• Start by hands and knees on the ground.

• Move your head and neck inwards, gaze towards the ground

• Arch your back outward in a convex position 

• Relax your shoulders

• Adapt this position when you exhale air

• Repeat 5 times.