From Text Neck to Back Pain: Fix Your Posture in Just 15 Minutes a Day

Digital age has force everyone to sit in front of laptop for hours or staring at a mobile phone for hours has become a daily routine. But this habit damages our body. When we constantly lean forward, our shoulders gradually start turning forward. (Improve posture) Due to which the upper spine gets a kind of bend. This condition is called hunchback or text neck. This problem affects our health. Slouched shoulders cause the chest muscles to tighten, which hinders the breathing process and reduces the supply of oxygen to the body.  Due to which problems like fatigue while working, constant pain in the neck and back arise.

If this is not addressed at the right time, it puts a burden on the spine, due to which we have to face back pain problems. But if we exercise for 15 minutes every day, it will help improve our body posture. Let's see how to exercise for this.

1. Bhujangasana gives flexibility to your spine and helps pull your hunched shoulders back. While doing this asana, lie on your stomach, keep your palms close to your chest and slowly lift the front of your body up and look at the sky. This stretches the chest muscles and reduces the back arch.

2. Cat Cow Stretch is the best asana for spinal movement. For this, you need to stand on your knees and hands. While inhaling, bend your back down and raise your head, while exhaling, lift your back up and place your chin on your chest. This removes the heaviness in the back.

3. This easy exercise that can be done anytime in the office or at home is Chest Opener on Wall. While doing this exercise, stand at the corner of the wall. Keep one hand straight on the wall and rotate the body in the opposite direction. This stretching helps in loosening the muscles.

4. To strengthen the muscles in the back of the shoulders, do the W and Y stretches. For this, stand with your back against a wall. Raise your arms to form an English 'Y' shape, then pull your elbows down to form a 'W' shape. Doing this will bring the shoulder bones together. This improves the shape of the shoulders.