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EP.1 Quarantine workout : How to exercise to decrease WFH office syndrome | Bumrungrad
นอกจากการดูบทความนี้แล้ว คุณยังสามารถดูข้อมูลที่เป็นประโยชน์อื่นๆ อีกมากมายที่เราให้ไว้ที่นี่: ดูเพิ่มเติม
Many of us who are currently working from home may not have the right setup to work comfortably. This can lead to increased neck and shoulder pain, which are symptoms of office syndrome.
Bumrungrad has some exercises you can do at home to help fight the symptoms.
Bumrungrad Joint Replacement Center : https://bit.ly/3234wF1
Anatomy Trains: The Superficial Back Line
The Anatomy Trains are fascial and myofascial connections throughout the body, giving you the ability to view the body as a chain influencing each of its components.
Based on our animations, Tom Myers from Anatomy Trains recorded a detailed explanation about each line, and today is about the Superficial Back Line, aka the SBL.
The Superficial Back Line Starts at the back of the head down to the bottom of the toes. It’s involved in our daytoday actions and has a strong postural role in our bodies.
With this knowledge, you’d be able to both focus and isolate one point of the chain or work on it as a whole.
Dig deeper, become a movement expert.
Thanks to Anatomy Trains for this awesome cooperation https://www.anatomytrains.com/
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The PERFECT 10 Minute Daily Posture Routine (FIX YOUR SIT!)
Sitting for the majority of the day can lead to the development of the posture where the head protrudes forward, the mid back and shoulders round forward and the lower back arches excessively with an anterior tilt of the pelvis. Which can then lead to tightness and aches and pains in the neck, shoulders, lower back, and other areas. To reverse the adverse effects of sitting too much, I’ll be showing you two quick and easy 5minute corrective routines with 8 exercises for posture that you can do anywhere, that are designed to mobilize these tightened areas (fix rounded shoulders), strengthen the weakened muscles (fix hunchback posture) , and work on correcting any asymmetries. Let’s get straight to covering the exercises for better posture.
The first routine will focus primarily on the upper body. The first exercise is over and backs. This exercise is used to open up and stretch the shortened chest and shoulder muscles, which will help fix hunchback posture. Next, we’re going to move onto the cobra pose. This is arguably one of the single best exercises for better posture because if you go joint by joint, the entire body is almost completely reversed in this stretch position compared to a typical sitting posture. The next exercise is the stand and reach, which will be used to help correct some of the asymmetries developed from slouching one way when sitting. Next, we’re going to move onto wall slides and chin nods that’ll help strengthen the weakened lower traps that contribute to that hunched over posture, and the weakened neck flexors that contribute to that forward head posture.
Next, we’ll move onto the second routine, which focuses on exercises for posture for the lower body. First, we’ll use quadruped thoracic extensions to work on “midback” mobility that gets stiffened from sitting and not only promotes that hunched over posture but can also cause problems and compensations in the lower back and lower body. Next, we’re going to move onto stretching out the hip flexors which have become tightened over time and are pulling the pelvis into that anterior pelvic tilt with the kneeling hip flexor stretch. Then, we’re going to move onto the pigeon stretch, that not only further lengthens the tightened hip flexors, but also helps open up the hips with external rotation and addresses any asymmetries present there to best set us up for success in the strengthening exercise we’ll do next. Lastly, we’ll move onto glute bridges to help awaken and strengthen the glutes that tend to become inactive and weakened as a result of prolonged sitting, and are now pulling the pelvis into that anterior pelvic tilt.
So, here are the two routines all summarized with rep range and timing guidance for each of the exercises that’ll help you fix that hunchback posture and reverse the effects of sitting too much.
Routine 1 (Upper Body Focus)
Exercise 1: OverAndBacks (~1015 slow reps)
Exercise 2: Cobra Pose (~510 slow reps with pause at top)
Exercise 3: Stand And Reach (~510 reaches each side, pause at end position)
Exercise 4: Wall Slides With Chin Nod (2 sets of 1015 reps)
Routine 2 (Lower Body Focus)
Exercise 1: Quadruped Thoracic Rotations (~10 reps each side with pause at top)
Exercise 2: Kneeling Hip Flexor Stretch (~3045 second holds each side)
Exercise 3: Pigeon Stretch (~3045 second holds each side)
Exercise 4: Glute Bridges (2 sets of 1015 reps with pause at top position)
I’d suggest aiming to perform both of these routines at the very least once a day, and ideally each twice a day if you do sit quite a bit. As it’s the consistency and frequency with these routines that’s key. But, keep in mind as well though guys, that sitting is just part of the problem. I mean we see similar postural imbalances in those who stand all day as well. The real problem is not taking regular breaks, not being aware of your posture throughout the day, and just not moving enough in general. So focus on improving those aspects, while incorporating the exercises for better posture mentioned in this video, and you’ll be able to create positive long lasting changes and as a result look, feel, and perform that much better. And for a stepbystep holistic program that shows you exactly how to train and eat to build muscle and lean down without overlooking key muscles like the ones shown in this video, then simply take the analysis quiz to discover which sciencebased program would be best for you and where your body is currently at below:
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Filmed by: Bruno Martin Del Campo
Fix Bad Posture in 22 Days (WORKS EVERY TIME!)
If you want to fix bad posture and do it quickly, then you will want to watch this step by step video for how to get better posture. The key to perfect posture is to address the issues specifically and consistently. Here, I show you a series of six tests that you can easily perform at home to determine where you specific posture issues are and then I tell you the exact stretches and exercises you can do to correct the problem.
In just 22 days, you will be able to test yourself to identify the causes of your bad posture and then get a gameplan for fixing these one by one.
It starts on day one with the posture test. Now, as a physical therapist, I am definitely one to advocate seeing a professional in your area to give you a thorough evaluation to determine not just what postural issues you may have but the severity of them and how they may differ from one side to the other. That said, the six areas addressed here are usually so prominent that they benefit from working on them now without delaying any further.
These areas of muscle tightness and posture problems are the thoracic spine being too rounded, the hamstrings being too tight, calf tightness, inflexible abs, tight hip flexors and hip rotators that often get neglected. Through a series of tests, you will be able to quickly assess these areas on yourself and determine whether you need to focus on them as part of your specific 22 day plan.
Each of the tests are presented in a pass or fail method. If you pass the posture exam for that area you do not need to focus on the stretches or exercise corrections for this problem. You can simply skip it. If you fail any postural test however you will need to be sure to include the specified exercises and stretches for this area over your next 3 weeks.
After testing day, you then perform an alternating series of stretch days and exercise or strengthening days for the next 20 days. Any stretches or exercises that correspond to your failed tests are to be performed as instructed in the video for their recommended hold times, sets and reps. The final day is once again your chance to evaluate and see how much you have improved your posture.
For instance, when it comes to your thoracic spine, you likely have allowed it to become too rounded and lost the ability to extend back from all the sitting and texting we do. The stretch to fix rounded shoulders and a forward head is to kneel down and place your elbows on a surface in front of you. Drop your chest down and arch your upper back as much as you can to increase your thoracic extension.
You can strengthen this area of weakness by performing a face pull to work the muscles of the upper back more. These muscles often times get weak from being in a prolonged state of stretch due to the tightness on the opposite side of the body.
Bad posture is something that can not only make you look bad but feel bad. If you want to fix your posture however you have to be willing to put in the effort. It didn’t take you one day to develop the posture you have right now so it’s not going to take you one day to undo it. That said, with a consistent attention to doing the right things day by day, you will be able to fix your posture and stand tall much faster than you might think.
To get better posture, you also don’t want to overdo it. This means, not trying to overstretch or push more than you are comfortable with when you do stretch. What happens is your body winds up rejecting your aggressiveness to the approach and only keeps the amount of flexibility improvements you will see from this to a minimum.
If you want to know how to fix bad posture forever, you will always want to compliment your specific posture fix with a workout program to strengthen your entire body as one unit. This is where the ATHLEANX programs come in. You can check out the plan that is right for your specific goals at athleanx.com and using the program selector tool.
For more videos on how to fix bad posture and the fastest way to perfect posture, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
Build Muscle in 90 Days http://athleanx.com/x/myworkouts
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How to Fix a Tight Upper Back in 30 SECONDS
Dr. Rowe shows how to fix a tight upper back in 30 seconds.
EASY upper back tightness relief exercises are shown that may help release achy upper and middle back muscles (including muscle knots, spasms or trigger points) and thoracic joint stiffness, helping to give upper back tightness and pain relief in as little as 30 SECONDS.
All these upper back stretches and exercises can be done AT HOME , don’t require any special equipment, and be done ANYTIME you need an instant achy upper back pain, tightness, and stiffness fix.
Great part is, they’re natural stretching movements that offer SAFE upper back tightness and stiffness relief, which makes them some of the best upper and middle back stretches and exercises for achy muscle pain.
Watch now and get rid of sore, tight upper back muscles for good!
1:01 One Dollar Muscle Fix
4:24 Stretching Exercises
8:07 Self Mobilize Exercise
9:58 Strengthening Exercises
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 2694088439 or visit us at https://www.BestSpineCare.com
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
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