Straighten Your Back... Look Taller

Presented by

Prema KodicalNutritionist/Weight Management

Consultant

Rounded Shoulders• It’s an acquired deformity

• Stress and constant tension can lead to tight back muscles

• Children carry heavy bags• Bad posture while writing• Sitting hunched in front of the

computer • Slouching in the office chair

every day forces your chest muscles to tighten

Kyphotic Posture • Diagram

Some Facts• Parents worry about their children's

marks• Not when they develop postural

deformities • Assumption - postural imbalances are

part and parcel of their physique• Very few challenge it and work towards

getting rid of it• Develops slowly over a period of time • Postural imbalances can be

corrected..takes time• The earlier the better

Effects• One of the primary causes of back pain, neck pain, migraine• Space in the chest cavity reduces• This affects functioning of internal organs in the chest cavity• Results in shallow breathing • Results in toxification of the body

Muscles Affected

Muscles Affected

Muscles Affected

Levator Scapula

Fix It• Stretching pectorals• Stretching upper trapz and levatorscapulae• Strengthening LattisimusDorsi

Neck Stretches

Shoulder Rolling

Deltoid Stretch

Shoulder Squeeze Stretch

Stretch

Tricep Stretch

Standing Wall Stretch

Standing Wall Slide

Open Shoulder

With Wall

Ease Tension In Neck and Shoulder

Shoulder Squeeze

Pectoral Streches

Bridge

Cobra Pose

Bow Pose

Opening The Door

Camel Pose

Lion Stretch

Wall Pushups

Lattisimus Dorsi TrainingClose Grip Row

Extra tips to prevent kyphosis

• Be conscious of your posture all the time• Initially remindl yourself to walk or

sit properly• More ergogenic workstation• Follow a balanced exercise program• Follow a balanced diet program

More Ergonomic Workstation = Better

Posture • Your chair should be high enough so

that there’s a 90-degree angle between your calves and thighs

• Upper body should be vertical, with your head resting on your shoulders

• Lumbar Curve should be well supported. Put a towel roll or keep a small cushion there

• Computer screen should be directly in front of you

Some more• The table needs to be high enough so

that there’s around a 90-degree angle in your elbows

• Upper arm and forearm should form 90 degrees

• The forearms should rest on the desk• Put some padding under the wrist with

which you operate the mouse• Laptops will kill your shoulders and

posture

Some more tips to prevent kyphosis

• Follow a balanced exercise program

• Follow a balanced diet program

http://thank-god-im-fit.blogspot.in

8879410893 write to

shapeit123@gmail.com

www.weightmanager.in