On average, we spend 2 hours and 55 minutes staring down at our smartphones. Due to this, our posture may change as the head tends to go forward while shoulders become rounded. This can lead to unexpected health problems like heartburn and incontinence.
1. The lift-off exercise
- Stand up straight with your neck extended. Don’t tilt your head and look straight ahead.
- Put your hands behind your back and place one palm on the other, as is shown in the picture. The arms should be slightly bent at the elbow.
- While exhaling, begin to push your arms back while lifting them away from your buttocks. You should feel some tension.
- Return to the starting position.
- Repeat the exercise for 30 seconds, then change your hands.
2. Forward head posture
- Place your feet hip-width apart. Place your hands behind your head with your elbows facing away.
- Bend your knees slightly. The back should be straight and tilted slightly forward. The head is looking downward.
- Tighten your neck and start pushing your head back against your hands. The head should not go back.
- Remain in this position for 20 seconds.
3. Shoulder rotations
- Lie on your left side. Your hand should be on the pillow underneath your head. The legs are also slightly bent at the knees.
- Bend your right arm at a 90-degree angle and make a fist. Bring your hand to your stomach so that your fist is facing the floor as it’s shown in the picture.
- Start raising your hand upward, clenching your fist and feeling tension. You can also hold a small dumbbell. Don’t forget to maintain the 90-degree angle for your hand.
- Repeat for 45 seconds and then change sides.