How to correct slump
WHAT IS BEST POSTURE
HOW TO HAVE BETTER AND NICE SITTING POSTURE
Aubin Sullivan, a physical therapist in New York City, examines women like
me in her practice. Here are a few quick fixes she recommends for correcting every one slump:
1- Work out your core. Never mind a six-pack—you need to concentrate on the transverse abdominus, the deep abdominal muscle that acts as a
“corset” around the lumbar spine, according to Sullivan. To do this: lay on your back with your knees bent, put your hands on your hips,
breathe normally, and pull your belly button straight down to your spine. You don’t want your pelvis to tilt or lift, which is why you have your
hands on your pelvis. Hold it for 5 seconds and repeat. “Once you get it, you can do it all the time, just sitting at work and it becomes a habit,” Sullivan says.
2- You can work on your posture in a more hard-core way at the gym, too. Davidson told me to try backwards jump-roping.
“If the rope hits you, you have the wrong posture,” he says. He also recommends hula hooping. (Fun!)
3- Get up frequently and walk around. (I wear a Jawbone fitness tracker that vibrates when it senses that I haven’t moved in a long time.
I also sometimes set my phone alarm to go off every 30 minutes, and I do jumping jacks. Sometimes.)
4- If you carry a heavy shoulder bag, make sure to carry it on both your right and left shoulder, switching off as each gets tired.
Even better: wear a cross-body bag so that the weight’s more evenly distributed.
5- She recommends focusing on the upper back and shoulder muscles. One of her favorite exercises is having clients stand up against a wall, with their hips touching the wall. Put a tennis ball between your shoulder blades and try to squeeze the ball. Rows are also excellent for improving posture, since it causes you to pull your shoulders up and back.
6- If you sit at a desk all day, don’t perch on the edge of your seat at work trying to sit up straight. The best thing you can do is
scoot your hips and butt against the back of the chair, and use it for support—that’s what it’s there for. “You have to support your spine.
Your muscles are going to get tired, they will fatigue and you’ll slowly start slumping down,” Sullivan says.
Best practices for correcting work routines
There are some more excercises for gaining health and energy and have a nice sit up .
First sit up straight and relax your body as shown in he follow picture and have like same posture for 5 minutes
Relax your body for 5 minutes and do the following exercises daily for avoid your yourself from any back pain or knee pain or foot or hip pain.