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Better UR posture & Strengthen UR neck

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4 min read


Have U been keeping your head way too down while looking at UR screen? Have you been only occupying the front portion of UR chair while writing an e-mail? Have you not been taking any ergonomic support while typing?

If yes, then, you need to correct your posture. A person’s posture is very much linked to good spine health and overall wellbeing. A bad posture puts extra pressure on the wrong places. It leads to neck pains, backaches, shoulder tension, disrupted sleep, and many more problems.

Better UR Posture & Strengthen UR Neck

Today, it is especially important to talk about bad posture as a lot of people continue to face issues. As per studies, one in every five Indians suffer from different spine ailments. One of the reasons for the ailment could be attributed to increase in people’s screen time. As an estimate, most Indian employees work for about 8 hours on screens at the workplace. Reports also state that people spend an additional 2 ½ to 3 hours on their smartphones in a day. This implies that if one maintains a good posture during their screen time, more than half of the problem can be solved. What can you do? Here are tips!

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Best way to improve posture while sitting at a desk

1. Select a chair with good back support.
2. Keep the position of your monitor just below your eye level.
3. Sit straight and comfortably on the chair.
4. Maintain a relaxed-shoulder position.
5. Keep elbows close to the body when you type.
6. Position your thighs parallel to the floor.

An ideal spine is S-shaped with an outward-inward-outward curve. The tips above can help you maintain this proper curvature and avoid neck & back pains.


The alignment and positioning of UR spine play just more important role than offering an appealing personality


Better UR Posture & Strengthen UR Neck
Sitting Position – Other exercises to avoid headache and backpain

1. Move your head in four different directions—up, down, left, and right. Repeat 5 times.
2. Rotate your head in clockwise and anti-clock wise directions to ease the neck muscles. Repeat the exercise 3 times.
3. Stretch your hands straight once in every 30 minutes.
4. Stretch your fingers; open & close for 10 times.
5. Interlace your fingers. Position them on the back of your head. Now, try and push the head with a mild force using the fingers.

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Neck Strengthening Exercises

1. Chin Tuck Exercise

• Stand straight and comfortably.
• Keep UR head neither forward nor backward.
• Tuck UR chin as if U are trying to feel your double chin.
• Stretch the back spine and head as if someone is trying to pull it up from the top
• Repeat this 10 times. Do this atleast twice a day.

2. Prone Cobra Exercise

• Roll over on your stomach.
• Keep your arms down on the sides.
• Try and lift the head & chest upward–off the ground.
• Squeeze-in the shoulder blades together and lift your palms to face outward.
• Relax your glutes and legs.
• Hold the position for 10 seconds.
• Repeat this for 5 times.

3. Cervical Flexion

• Lie on UR bed.
• Let UR head fall off the edge from the bed.
• Try, and move your head up to keep it parallel to the ceiling.
• Now, let the neck be straight and lift your head a little more up towards the ceiling.
• Hold the position for 5 seconds.
• Repeat this for 10 times.

How to Maintain Good Posture?

1. High Plank

This exercise helps to increase the body balance and get a gOod posture. Specially, it is helpful for your core and back.

• Lie down
• Use yUR palms, lift your heels to raise the body straight
• Try to feel the neck muscles and the spine
• Hold the position for 10 seconds

2. Dandasana

This exercise improves your flexibility and posture. It involves your hamstrings, calves and spine.

• Keep your heels straight to the hip points
• Engage the sole of the foot and try to bend fingers of the leg backwards as if fingers were trying to point you.
• Keep the fingertips of the hand in a laid down back position.
• Feel the spine straight.
• Hold that position for 30 seconds and release.
• Do it 10 times.

3. Camel posture

This exercise helps you to control the body posture better. It also improves lung capacity and expands the chest muscles.

• Use your knees to kneel down.
• Bend your body backward.
• Touch your heels with your hands.
• Hold the position for 5-10 seconds.
• Relax and repeat for 10 times.

Other Health Benefits of good posture

1. Good posture improves the lung capacity.
2. Posture and confidence go together.
3. It relieves you from the headaches.
4. You tend to be positive, energetic and focussed.
5. It enables good digestion.

The alignment and positioning of UR spine play just more important role than offering an appealing personality. It is the key for good physical health and overall wellbeing. Take up the ‘good posture’ challenge for this week and note your improvement!