Exercises to Improve Posture After Prolonged Activity

Jakarta (ANTARA) - Activities performed routinely for extended periods can affect posture and the way the body is supported, such as sitting for long periods in front of a computer and driving.

Quoted from the Eatingwell website, Thursday (May 14) local time, to address these changes, physical therapist from Mims Method in New York City, United States, Dan Ginader, PT, DPT, shares some simple tips that can be done without the need for expensive equipment or complicated exercises.

The first is a classic physiotherapy exercise known as ‘wall angel’, which only requires a small amount of empty space on a wall to perform. This exercise is done by standing with the back flat against the wall.

From this starting position, slowly raise the arms upwards as high as comfortably possible. When the arms start to detach from the wall, stop and slowly lower them back to the starting position.

Repeat this movement for three sets of eight repetitions.

The second exercise is to form the letters I, T, and Y, which targets the upper back and just below the shoulder blades.

Stand as close as possible facing a wall and then move the arms to form three different letters: the letter “I”, the letter “T”, and the letter “Y”.

Next, extend the arms to the side to form the letter “T”.

From this position, pull the arms back away from the wall to form the letter “Y” and focus specifically on activating the muscles under the shoulder blades.

Repeat these movements for three sets.

Ginader suggests checking the body’s condition every 30 minutes. By adjusting the body’s position back to a better position throughout the day, a person passively builds strength and endurance without tiring the muscles.