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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How we start our morning affects our energy and focus throughout the day. In such a situation, a very easy morning routine is also becoming increasingly popular these days. This morning routine is to drink hot water and sit in Malasana. Regarding this morning routine, many wellness experts and people are claiming that this combination can bring surprising changes in the body in just a week. But people still have doubts about this routine whether squatting and hot water together really give such a big health improvement. In such a situation, let us tell you today what are the benefits of doing Malasana with hot water every morning for 7 days.

Why is hot water considered beneficial along with Malasana?

Many wellness experts say that just by drinking hot water and doing Malasana for 7 days, their morning has completely changed. According to experts, it reduced waist, hips and stiffness, improved digestion, reduced bloating and the mind remained calm and focused. Apart from this, experts say that drinking hot water before Malasana without any diet or heavy workout started helping them control cravings and also increased the energy level.

How does this morning routine work scientifically?

According to a research by NIH, sitting in squatting posture increases the anorectal angle, which means that the angle between the rectum and the anal canal is straight. This also makes the work of the lower digestive tract easier. In a randomized control trial, it has been found that drinking about 200 ml of hot water speeds up intestinal movement. At the same time, hot water reduces gastrointestinal spasms and activates the intestinal muscles, which improves digestion.

Double benefits of water and Malasana

Experts say that Malasana and water together have double benefits. Actually Malasana improves the positioning of the body. Whereas hot water activates the intestines from inside. This combo of posture and hydration together makes the entire digestive system efficient. Although there is no long-term research on this routine, research related to it indicates that the combination of the two can be very helpful.

How to adopt this routine?

To adopt this routine, start with warm water. For this, first drink hot water and then come into Malasana position. In this, stand with your legs slightly wider than the hips. Then slowly make Scott’s position, keep the heels on the ground. After this, keep the spine straight and chest open. Now keep breathing deeply in this posture for 30 seconds to 1 minute. This position is very helpful for our health. However, experts say that people who have pain in their knees, hips, ankles or lower back should avoid doing this routine.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.