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How to Improve Your Posture in Just 10 Minutes a Day

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Scoliosis affects thousands of people around the world, but there are many ways for people to get the proper treatment. While they cannot cure the condition, there are plenty of exercises people can do at home that can help improve their health and well-being.

We at Bhaskar Health love to share the importance of exercise and help people find relief from their pain, so we are sharing these simple tricks to help deal with this spinal distress.

1. Pelvic tilt

What to do: Lie down on while bending your knees and keeping your feet touching the floor. Tighten your stomach muscles and flatten your back. Hold this pose for 5 seconds and release. Do 2 sets of 10.

What this does: Tightens muscles in the hips and lower back.

2. Arm and leg raises

What to do: Lie on your stomach, keeping your forehead to the ground. Straighten your arms and legs. Raise one arm off the ground, while raising the opposite leg. If you are unable to do this, lift one appendage at a time. Hold the position for 2 full breaths before you lower yourself back to the ground. Do 15 repetitions on each side.

What this does: Makes the lower back stronger.

3. Cat — Cow

What to do: Kneel with your hands on the ground. Arch your back while drawing in your abdominal muscles, mimicking a cat’s back. Release, letting your stomach fall and lifting your head up to the ceiling, mimicking a cow’s back. Do 2 sets of 10.

What this does: Calms pain in the spine and helps make it more flexible.

4. Bird dog

What to do: This exercise is similar to the arm leg lift, but you perform it while kneeling, with your hands on the floor. Extend one of your arms and the opposite leg, holding for 5 breaths. Retract and repeat with the opposite leg. Do around 10 to 15 repetitions on each side.

What this does: Strengthens and stabilizes the core and lower back.

5. Latissimus dorsi stretch

What to do: Stand up with your arms above your head. Bend your body to the left and return to the standing position by pushing on your left foot. Now, bend to the right and return. Do around 5 to 10 repetitions of each.

What this does: Strengthens the latissimus dorsi muscle.

6. Abdominal press

What to do: Lie on your back with your feet flat and raise your legs until they arrive to a 90-degree angle. Push down on your knees to make use of your abs. Don’t move your arms or legs while pressing. Hold for 3 breaths and release. Do 2 sets of 10.

What this does: Helps your abdominal muscles, which helps to take the pressure off your back.

7. Single leg balance

What to do: While standing, bend one knee and lift it up, balancing on one foot. To make things easier, hold onto something, but once it gets easy, hold your arms out to the side. Then, bring your arms across your chest. After 10 to 20 seconds of balancing, switch legs, Repeat 5 times on each side.

What this does: Straightens your spine.

Bonus: What are some other exercises you can do?

In a study from Columbia University’s College of Physicians and Surgeons in New York, it was found that, the side plank, a simple yoga pose was also able to help people with scoliosis. This simple pose involves lying on one side of your body while keeping yourself propped up using your elbow and forearm. It was found that holding the pose for 90 seconds for at least 3 days a week can help with the curve of the spine in a little as 3 months.

What are some exercises that you like to do to deal with pain and discomfort? Share them with us in the comments!

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