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.
