Sagging arms
The body suffers from flabbiness for many reasons, including laziness, lethargy, and lack of exercise, and this has greatly helped in the present age, the availability of modern amenities and great dependence on them, in addition to being busy and crowded on the agenda with the necessary responsibilities and tasks with no opportunity to exercise, and to avoid slouching, we can follow Some simple steps that may help us reduce it. [1]
Ways to get rid of sagging arms
Sitting right
And while sitting on a chair in the office during work or during return from work or even while traveling, if you sit a lot bent forward, then there is great pressure on the pelvic bones, and there may be pressure on the lumbar vertebrae in the lower back; Which may cause pain and sagging over time in the short term, so it is advised to find a medium term by keeping the feet flat, and for weight to be concentrated on the buttocks and pelvic bones so that the shape is in the form of a triangle, as it is necessary while driving a car Providing lower back support to prevent pain, and you can adjust the seat or use a small pillow behind your lower back. [1]
Do exercises that increase the flexibility of the body
The lack of sufficient body flexibility can lead to muscle imbalance, poor alignment and alignment of the body with the rest of the limbs, so these exercises need to be incorporated into the daily routine during work, as its work can be extended periodically throughout the day to increase muscle flexibility so that no Stiffness, and one of the easiest exercises to relieve neck and shoulder strains while standing or sitting; It is doing pulling the head back so that the neck is centered on the spine, then pulling the shoulders and the back back and moving the arms as if you are trying to place the elbows in your back pocket with the torso pushing out as if you were inside a door frame, and this exercise is applied for a period of no less than six seconds, This should be done several times every hour, especially if you are sitting at your computer for long periods [1] [2]
Stretching exercise when waking up
When you are stuck in one position for a very long time, whether it is sitting in an office chair, in a car seat or on a plane, the muscles become exhausted and tense. To do the stretching, you have to stand up and place your hands behind your back, interlocking your fingers with each other and extending them as much as possible and continue this position for at least a minute, and repeat this a few times to release the back muscle spasm, and if you are at home you can also lie on the floor with your weight resting on the elbows The chest push up, the lower back and spine stretched. Repeat this exercise, but not too much, so that you do not strain your muscles and cause injury. [2]
Core-strengthening exercise
The core muscles extend from the area around your rib cage to roughly the mid-thigh muscles, and all of these muscles work together to help you sit and stand upright, and a good way to improve and enhance the strength and stiffness of those muscles is through yoga or Pilates, as they are good ways to improve health. the public; This is because by practicing it you make movements that make you control the muscles of your body, as well as the exercise to strengthen the trunk by lying on your back, lifting your legs against the floor and bending the knees as if you were placing your feet flat on the wall with pulling the abdominal muscles, then doing one leg straight with Keeping your back flat and bending the knee in the other leg, then rolling one leg back, pausing for a while, then extending the other leg. And repeat the exercise 20 times. [1]
Stretching exercise at the entrance to the door
The weakness and strength of the chest muscles plays a role in the amount of sagging, so to enhance the flexibility and strength of these muscles, stand at the entrance to the door and cross your arms from both sides at a 90-degree angle, so that the elbow is aligned with the shoulder on the same level with both your arms placed on the door beam with a tilt Slowly forward, pushing as if you were going out from the entrance door and pulling your arm again against the door beam, then continue doing this exercise for 30 seconds, and repeat it with the opposite arm , and you can also repeat this exercise several times a day to stretch the upper and lower chest muscles. [1]
Superman Exercise
This exercise enhances the strength and stiffness of the muscles that support the spine, and also improves the muscles of the shoulders, and it can be done so that you lie on the ground, and extend the arms above the head and the legs straight back, and the palms must be on the ground with the muscle tension and the lower part of Back to lift the upper body, raise the arms with the head and legs about four inches off the ground, and hold this position for two seconds or less. Repeat this exercise 15 times. [3]
Avoid other wrong habits
By avoiding many things, including avoiding wearing backpacks when traveling, especially if it is carried only once, so try to limit the amount of bags carrying, and to choose bags that distribute weight over the entire body in a more balanced way, and avoid wearing high heels; Because it causes the weight of the body to be thrown forward and the pressure is focused on the lower back , so it should be avoided even on occasions, and if the nature of the work needs to do a lot of walking or standing, then the floor heel should be chosen (2 cm high or less from the ground). [2]
References
- ^ A b t w c " of wikiHow To a Stop Slouching" , Www.wikihow.com , Retrieved 28-10-2017. Edited.
- ^ A b v Arricca eLin SanSone (29-10-2013), "Quit Your Slouching! How To To Fix by bad Posture" , Www.today.com , Retrieved 28-10-2017. Edited.
- ↑ MAGGIE PUNIEWSKA (4-24-2014), "How to Stop Slouching in 5 Easy Moves" , www.bustle.com , Retrieved 28-10-2017. Edited.
