Nowadays most of the people work sitting in front of laptop or mobile screen for hours. Staying in the same position for 8 to 9 hours continuously has a direct effect on the body. Due to sitting in the same posture for hours, the back starts bending, the shoulders move forward and a slight hump appears on the waist. Bad posture not only spoils your personality but also increases problems like stomach ache, stiffness and muscle strain.

In such a situation, if you are also struggling with these problems, then fitness experts suggest some easy exercises for this. So today let us tell you the exercises of fitness experts which can cure your hump.

reduce chest muscle tension

Experts say that the biggest reason for bad posture is tight chest muscles. When the chest muscles become too tight, they pull the shoulders down and forward, causing the posture to appear slouched. To fix this, do chest release exercise for a few minutes every day. For this, by doing light stretch with the help of the wall about 10-10 times in three sets, the shoulders relax and the body starts rising up.

correct donald duck butt

Many people stick their waist out too much while walking or sitting, which is called Donald Duck butt. To improve this, sit on one knee, move the other forward and tilt the head slightly forward and stretch the hand towards the side. This improves the balance of the waist muscles and keeps the spine straight.

Do neck and shoulder stretches

Due to the habit of continuously looking at the phone, the neck also bends forward. To fix this, place the fingers of both hands behind the neck and pull the head lightly. This practice stretches the neck muscles and brings the head into the correct position.

do bhujangasana

Sitting incorrectly for a long time can cause a hump on the back. This is also called kyphosis. If you want to avoid this then you can do Bhujangasana. To do Bhujangasana, lie down on your stomach, place your hands below your shoulders and slowly raise your chest. This simple strengthens the spine and helps in reducing the hump.

Shalabhasana

In Shalabhasana, lie down on your stomach, place both hands below the thighs and lift both the legs together. Practicing this daily strengthens the upper back and reduces the hump.

Balasana

To do Balasana, sit in Vajrasana posture and rest your forehead on the ground and extend your hands forward. This simple stretches the spine and shoulders and helps straighten a bent back.

Cat-Cow Pose

For this asana, come on your hands and knees and sometimes round your back and sometimes bend it downwards. This exercise makes the spine flexible and strong.

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