The misalignment can be corrected through conservative treatment and simple exercises that can be done at home.
Spine misalignment can get worse if not treated properly. The good news is that if diagnosed in its early stages, in most cases it can be corrected through conservative treatment and easy exercises that can be done at home.
Spine misalignment is a long-term process, correcting it means, even through exercises, equally long-term treatments. Provided they are evaluated together with the doctor and physiotherapist before being put into practice, the exercises are really effective.
The spine can be trained to regain alignment. Some exercises help place the shoulders and spine in the correct position and relieve the strain caused by poor posture. They should be practiced for 20-30 minutes a day, or at least three times a week.
Move!
Exercise 1:
Standing up, bring your hands together behind your body, as if you were shaking hands. Then gently roll your shoulders back without moving your neck until you feel your chest muscles expand. This exercise should be done for 30 seconds and repeated 5 times.
Exercise 2:
To stretch shoulders and chest and maintain a firm posture. Standing in front of a door, stretch your arms as far above your head as possible and try to reach the top frame of the door with your fingertips. This exercise should be done for 30 seconds and repeated 5 times.
Exercise 3:
As you sit down, try bringing your scapulae — the back bones behind your shoulders — together, like you’re trying to hold a tennis ball between them, and lower your shoulders. This exercise can be done for 10 seconds and repeated 10 times a day.
Exercise 4:
Stretching helps a lot. The ideal is to do them in the morning, as soon as you wake up, or in the evening, before going to sleep. Lie down, keep your back on the bed and your feet on the floor, then bring your knees to your chest with your hands. Do this stretch for 10 minutes. In this position, the back and shoulder are stretched at the same time. The ideal is to do it in the morning, as soon as you wake up, or in the evening, before going to sleep. Lie down, keep your back on the bed and your feet on the floor and open your arms, palms up. Then bend your knees up. Do this stretch for 10 minutes.
Exercise 5:
Short, brisk walks during the day — during your lunch break at work, when you come home in the evening — help combat spinal misalignment. Walk as fast as possible to maintain good posture.
Exercise 6:
Stability balls help realign your posture in everyday life: sit on the ball and place your feet firmly on the ground and move your upper limbs forwards and backwards, keeping your spine straight. Do this exercise for 10 minutes.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
