Follow these simple exercises and straighten out that hunch

We all know that it is very difficult to keep our back straight in front of the desk for long hours and we tend to get a hunch in the back. This leads to improper blood circulation in our back muscle (Latris muscle) and it gets weak, thus resulting in upper and lower back ache. With the help of the following exercises one can avoid the back ache. Those people suffering from chronic back ache should avoid the forward bending exercise. Remember to keep the breathing pattern normal. Except one should exhale while bending forward and inhale while coming up. One shouldn’t hold the posture for more then 10 - 30 seconds and do maximum of three repetitions at one time depending upon one’s level of strength and fitness. These exercises should be practiced regularly within every three hours.

Exercise 1

Exercise 1

• Interlock the palms behind the back
• Pull down while slowly pushing the chest out
• Drop the neck and head back keeping the back straight
• Hold on to the posture for 10 - 25 seconds
• Then slowly relax the head
• Repeat same movement thrice.

Exercise 2

Exercise 2

• Take one arm behind and hold the chair as shown
• With the other arm, grip the chair and twist the waist and upper body to look behind you
• Now reverse the position of the arms and twist the body in the opposite direction
• Hold on to the posture for 10 - 25 seconds and release
• Now reverse the position of the arms and twist the body in the opposite direction
• Repeat the same movement 5 times.

Exercise 3

Exercise 3

• Keep one leg stretched out
• Bend the other leg and place the foot on the inner thigh
• Stretch both arms up and bend forward dropping the head down towards the knee and both hands towards the foot
• Hold on to the posture for 10 - 25 seconds and release
• Now reverse the position of the leg and repeat the movement
• Repeat the same movement thrice.

Exercise 4 & 5

Exercise 4
• Sitting on a chair, spread the legs apart
• Stretch both arms up and then bend forward placing both palms on the floor
• Hold on to the posture for 10 - 25 seconds and release
• Repeat the same movement 5 times.

Exercise 5
• Hold chair with one hand
• Stretch the other arm up and bend sideways as shown
• Hold on to the posture for 10 - 25 seconds and release
• Come back to the starting position and repeat the other side
• Repeat the same movement thrice.