Good stretching exercises can help counteract the effects of bad posture. Do these posture exercises at the end of a long day:
Sit straight on chair: when you sit, ensure your spine is straight position.
Sit on chair and rotate your spine: sit on chair and rotate your spine right and left side rotation every hourly.
Sit on chair and bend your spine: sit on chair and bend your spine front , back, right and left side rotation every hourly as much as possible.
Sit against a wall: Also called the right-angled wall stretch, you lie on the floor with your bum against the wall, legs straight up against the wall.
Stand against a wall: Take off your shoes and stand up straight with the heels touching the wall. Keep your chin down and lift your arms up and down, like fluttering wings, but slowly, while staring straight ahead of you.
Simply lie on the floor on your back: This position is also practiced in yoga as it has many benefits for the body. You lie down on the floor, with the feet spread and the toes facing outward. Your arms should be by your side, palms up, chin down.
Free Shoulder, elbow, wrist and finger exercise: do free movement of shoulder, elbow and hands joints.
Free ankle pump exercise: do your foot up and down as much as possible 10 times at a time.
Author: Sushanta Kumar Ghosh, Physiotherapy Specialist, DIU Medical Center
