Don't Forget to Improve Your Posture When You Sit at Home for a Long Time – Learn These 6 Exercises

For a long time, people who spend a lot of time at home using computers or mobile phones often unconsciously hunch their backs, which not only affects their spines but also their posture. According to the recommendation of the National Sports Bureau Social Sports Guidance Center, let's learn 6 exercises today to help everyone activate their muscles and bones and improve their posture.

Exercise One: Wall Stand. Stand upright with your chest out, raise your arms and bend them, pressing against the wall. Try to make your feet, little toes, buttocks, back, head, elbows, and forearms touch the wall. Maintain each group for 1 minute.

Exercise Two: Chin Tuck. Stand upright with your chest out, use your hands to press your chin backward, hold for 1 to 2 deep breaths, and do 10 to 15 repetitions each, which can effectively correct forward head posture.

Exercise Three: Scapular Stretch. With your right hand, reach up and backward to hold the upper end of your left ear, using your hand to gently stretch your neck, hold for 1 to 2 deep breaths, and repeat with your left hand, 10 times each side. This exercise can effectively relieve neck muscle fatigue and improve rounded shoulders.

Exercise Four: Arm External Rotation. Stand upright with your chest raised, extend your arms completely and twist them outward, so that your elbow pits face upwards, then perform the chest raising action, 15 repetitions each group. This exercise can improve rounded shoulders.

Exercise Five: Water Bottle Shake. Hold a water bottle in both hands and raise it to the back of your head, keeping your head upright and not retracting forward, then shake the water bottle up and down, 1 minute each group.

Exercise Six: In-place Knee Opening. Stand upright with your chest raised, tighten your hips, and fully open your knee joints, 10 to 15 repetitions each group. This exercise can correct false wide hips and improve leg lines.

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