Consultancy corner: Core strengthening exercises will improve body posture, stamina

 Strengthening exercises not only help in increasing one’s stamina levels but also increase bone density, metabolism rate and improves heart health along with a host of other benefits.

Hollow back: This posture shows a very visible curve at the lumbar spine and a bulge around the pelvis and abdomen. This posture is common amongst those who do not exercise and can negative effects on the body like slipped discs and damage of sciatic nerves.

Military posture: Rightly named, the posture is characterized by an unusually straight neck.  The most common reason for this condition is poor posture which can worsen when with long working hours on computers/laptops, certain occupational conditions, doing repetitive movements are practiced.

Rounded Posture: Do you have slumped shoulders? Tasks that lead to rounded posture is using gadgets such as phones or tablets or computer, lifting heavy objects, driving and bending often. Ignoring this condition can be cause damage to the upper back and muscles.

Anterior pelvic tilt: Also known as the Donald Duck posture, those with this condition have a deep lower back curve along with glutes and stomach evidently bulging out. Those who are obese, pregnant or follow sedentary lifestyles are prone to this condition.

Correct Posture: A correct posture is characterized by standing straight with arms relaxed on either side, head well levelled, stomach pulled in, shoulders pushed backwards gently comfortably and standing on the balls of one’s feet.

A correct posture plays a crucial role in one’s wellbeing. It not only is an instant confidence booster but also aids in healthy body functioning. Apart from making a conscious effort to correct your posture, one must include exercises to stretch and strengthen the hamstrings, glutes, spine, lower back and chest. Exercises to relieve stress and tightness in the body help in correcting posture. 

While sitting on a chair, cross your right leg over the left and pull the right leg towards the left with your left arm while looking towards your right.

Push the chin downward trying to touch the chest. Then bring the neck to neutral and hold for 10 seconds. Look up to the ceiling, hold and bring back to neutral and hold for 10 seconds.

Lean with your back against the wall, bend your knees 30 degrees by sliding down the wall. Then straighten up again. Move slowly. Keep your feet and legs parallel and centre your knee cap over your second toe.

Push your shoulder back without bending the elbow.