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Now a day, it’s tough to find the right posture, look around yourself and you will find how the majority of people are spending their time sitting at a single posture for so long hours. This COVID-19 pandemic has made us rely more on the digital medium. Students are hunching over a tablet or laptop for attending their classes, the young generation is more into mobile phones texting their boss and colleagues. Teenagers are spending their days in bed and relaxing with Netflix. Most of the adults are working for long hours sitting on the desk.
All of these activities require a lot of hard work and lead to rounded shoulders, backaches, and neck pain. Sometimes muscular imbalances while doing these activities can cause injury. There are many ways to reverse these damages. Our experts at Körperkraft Medicare Centre will help you with some of the theraband exercises to improve posture.
Muscle imbalances are a common problem in the human upper body. Here are some theraband exercises at our Physiotherapy Centre in Ghaziabad, which will be an excellent support to your neck and shoulders.
Our aim is Fit India, as many of us are doing work from home. So, 2-3 sessions per week and total will take 8-12 weeks of training is required to build capacity and notice a positive difference.
- Band Around Exercise
The Band Around Exercise by our Körperkraft Experts will help you in a better way because it takes your shoulders through various motions along with helping you to open up the pecs and lats. During this exercise, we recommend you to keep your arms straight and elbows locked throughout this posture restoring movement.
- Band Dislocate Exercise
It acts as a great starting point for regaining the shoulder’s mobility as you can pull up the band overhead. You need to rotate your wrists at the end of the motion behind your back only if this position is creating uncomfortable and heavy stress to it. Considering it as the most difficult exercise at the time of pulling the band overhead, you may use these tips to decrease the difficulty in band dislocate exercise and make it more effective :-
- Make sure your arms are straight and elbows locked.
- Do not bend your back.
- Always use a wider grip/band to make it easier and a narrow one to make it difficult.
- Band Pull-Apart Exercise
This theraband exercise is effective for under-trained rear delts and lower traps. This exercise will make sure to strengthen up your shoulders but also improve the performance in your big lifts. Here are some tips for making Band Pull-Apart Exercise more effective –
- Keep your shoulders down firmly.
- Avoid shrugging to keep tension on the mid-back.
- Try not to shift that tension to the upper part.
Do you want a personalized assessment of your posture and management plan set up? Please, contact our team by booking your sessions in our easy online booking system mentioned below to schedule an appointment.