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Anterior Pelvic Tilt: Treatment and Prevention

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Anterior Pelvic Tilt: Treatment and Prevention   Do you feel your belly hanging out despite not being fat? Does your glutes bulge out? Does your lower back hurt? Is it uncomfortable for you to stand for long duration?  You, my friend, maybe suffering from anterior pelvic tilt. Anterior Pelvic Tilt is the forward rotation of your hipbone and if anyone is to be blamed, that would be our lifestyle contributing to bad posture. Bad posture exerts stress on your lumber discs causing pain and discomfort. It follows a defective postural pattern called lower cross syndrome which constitutes, -Weak Abdominal muscles -Weak Hip Extensors ( Hamstrings and Glutes ) -Tight Quads -Tight lower back muscles ( Lumber Erector spinae ) Treatment -Stretching exercises of tight muscles, which includes 1. Lunges (for quads)  2.Knee to chest stretch (for lumber erector spinae) [30 seconds, 3 sets each] -Strengthening exercises of weak muscles, which includes 1. Glutes bridges (for glutes) [Hold f...
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Fix Your Posture

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Fix Your Posture Why should you fix your posture? If you look like a loser, people will treat you like a loser. So why not you start posing like a king, but fitting all types of soothing adjectives won't help you achieve the ideal look, will it? Many of us have rounded shoulders and shaggy back, most of which comes from our daily course of work and our habitual postural changes.  Fixing your posture can do wonders for you, mainly by reducing the consistent backpain and also by an appealing visual look.  Steps to fix your posture Thrust the vertex of skull upwards towards ceiling. It will straighten your upper back. Keep your head straight with eyes looking forward. Assume an imaginary vertical line passing through the hip joint and the skull. When using the electrical appliances, bring the screens parallel to eye level. Place your laptop and mobile phones 15° below the eye level. Excessive flexion will cause habitual changes in the muscles involved and may cause tightness. It ...
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Forward Head Posture: Test,Causes,Treatment

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Nerd Neck 'Nerd Neck' or Forward head posture is a condition in which the neck is moved anteriorly, moving the head away from the spine. It shifts the center of gravity forwards and increases the load on the cervical spine and shoulder muscles. Symptoms Shoulder mobility is reduced. Cervical pain may be felt. Bulging of disc. Arthritis due to degeneration of discs. Increased stress on vertebraes Causes Excessive elevation of head while sleeping. Use of mobile phones. Carrying heavy backpack. Hyperflexion of neck. Bad posture. Muscles Involved Upper back muscles are tight which need to be relaxed by stretching exercises. Neck muscles are weak , which need to be strengthened. Test to determine Forward Head Posture  Stand with your back against the wall with your shoulders and heel touching the wall. If the back of your skull is not touching the wall, you have some degrees of Nerd neck. Exercises Massage your neck and upper back for 1 minute. This increases the circulation in t...
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