Body posture is an important thing that a lot of people take for granted. In the long run, it can be very harmful if not taken care of. There is a rising trend in the number of people complaining every now and then about the problems in their back and neck. Sitting all day long in the office on the chair ruins it all. Ideally one should get up or at least stretch after every 45 minutes. The majority of the problems is cause in the upper half of the body.
The best way to understand what you are going through is your posture due to continuous sitting can be known by the way you stand.
Good Posture: This is a posture where the head is held high, the trunk and thigh are all aligned in the straight line. Since you are standing straight so the chest is high and forward. Apart from that, the lower part of your body which is the abdomen is flat. Apart from that the back curve remains normal.
Fair Posture: People with a fair posture are the ones with a similar head forward. Abdomen remains prominent and the issue is with the curve which remains exaggerated. In the upper back. The back is slightly hollow.
Poor Posture: People with such posture are often having a very relaxed posture but one that signifies fatigue. Their head leans slightly forward and the abdomen is relaxed. In such people the most prominent visible feature is their shoulder blades. Also a hollow back makes way to their body posture.
Very Poor posture: Head comes out in a very awkward shape. They have a very exaggerated body curve visible from the upper back coming out. The abdominal portion looks quite relaxed. The chest is both flat and sloppy followed by a hollow back
These are the 5 exercises that you should be doing to get back in shape, doing them at regular intervals is going to help you improve your bad body posture.
Chest Stretch: In this exercise, you have to face the corner of any wall, take out your right arm and put your hand against the side of that wall. The motive is to stretch your muscles. You gotta turn your body to the left and lean forward as you feel the stretch in your chest and shoulder. Always make sure to keep your arm in line with the plane of your shoulder as you are about to complete your stretch. Do it in repetitions for 30 seconds and complete on both sides for 3 sets.
Massage Ball chest exercise: Apart from the stretching, you can also do a deep tissue massage using any ball like a tennis ball. It helps restore the muscle flexibility in your chest. Hold a massage ball with both your hands, press the ball and rub it or rather drag it slowly on the sides on your chest. Doing so releases pressure and you have to do it in 2 sets for more than 30 seconds.
Upper Back foam Rolling: This is one of the most popular type of massage technique. It improves your spinal cord and gets you correct rounded shoulders. To make this happen, you have to lay the foam roller just below your shoulder blades across the spine in the middle of your back. The best part about this is that you need to have a correct posture when doing it. Your knees should be bent, feet should be on the ground and hands resting behind your head. Keep repeating
Prone Y Extension: The name may sound complicated but this is one exercise that can help you accomplish a lot in just one go. It does things like makes your shoulder round, stretches your abdomen(usually flexed) and also stretches your chest. To do, you have to lie flat over the floor and make sure your legs shoulder are both width apart and your arms should be in a Y shape over your head. Lift yourself as if defying gravity. Keep on holding that position for 5-10 seconds. Keep doing repetitions.
Close grip row: This is one exercise for which you are going to need a cable machine. You may also stand using a resistance band. The very first thing you have to do is to wrap the resistance band around a stable object upto your chest level and then walk back a few feet until you feel moderate tension can be felt on the band. Ensure your arms should be extended, keep your head up, shoulders back, chest out and back straight. Here you need to resist the band until your arms are extended to their full length. Do around 15 repetitions.