straighten your back… look taller by ms. prema kodical
TRANSCRIPT
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