Hello everyone!!! This is AndEfit a channel to help you achieve your health and fitness goals. This video will be addressing the importance of postural alignment. (Logo) Body alignment is something that is often overlooked. When we have good posture our body is strong and balanced to engage in any kind of activity. When our posture is weak the body is in a compromised position resulting in pain.
Poor posture is common in today’s technologically advanced society. Cell phones are hurting people. Looking down at a phone for long periods of time is making age 16 is the new 65. Kids are complaining about pains that are typical of the elderly. An article from the University of California Los Angeles health department reports teenage kids are developing poor neck and back posture due to repetitively hunching over their smartphones. According to a surgical technology international study, tilting the head forward a slight 15 degrees is the equivalent to hanging a 27 pound weight from the spine, while a 60 degree downward gaze is like hanging a 60 pounds. (Visual aide) With these two analogies taken into account, our body has no choice but to adapt and send pain signals. Let’s reverse the process by doing exercises that restore our neck and shoulders to upright posture.
This video is not medical advice. Please consult with your physician first before engaging in any kind of exercise program. The exercises I’m going to show you should not be painful or exceed a manageable 3 on a pain scale from 1 to 10. Be smart about how you use your cell phone. Do these exercises to counteract poor posture. Please watch the whole demo before you begin.
Cats and Dogs 2 sets 10 reps
Be on all fours
Hands and knees shoulder width apart
Round your back by gently moving your neck all the way down and up
Shoulders should be pinched when moving the neck up
This exercises the neck muscles that stabilize with flexion and extension. It also helps with stabilizing the pelvis.
Static Back 5 minute hold
You’ll be on your back with your knee pushed all the way to the edge of a chair or couch
Arms out palms up in a straight line
Breath in and out from the diaphragm
In this exercise you will feel the physical sensations of the lower back and nerve innervations in the spinal column.
Shoulder rolls 10 each way
Move the shoulders slowly in a circular motion first with the pinching back
For the second time around, move the shoulders together in a forward direction.
This exercise is good for shoulder realignment and releases tension in the lower neck muscles.
Static Back Pullovers 2 sets of 15
You’ll be on your back with your hands together
Elbows extended
Move your arms down and up with your elbows straight
Doing this exercise strengthens the stabilizer muscles in the shoulder and the upper back.
Do these exercises slowly and smoothly as this helps the body know which muscles need to be activated. Picture yourself getting stronger. See the muscles in the front of your neck gently inflating like a bicycle tire as you inhale. When you exhale, picture the muscles in the back of your neck like a kite string in a gentle wind. Picture your head as a kite that has just the right amount of breeze to hold it comfortably elevated. A healthy mind creates a healthy body.
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Reference https://connect.uclahealth.org/2016/06/03/is-your-teens-smartphone-literally-a-pain-in-the-neck/