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In today's lifestyle, we all tend to sit a lot - be it driving, eating, talking to someone at home, watching tv. But the problem aggravates when we stare at screens for hours together while we sit. On top of that if we don't make time to exercise consciously, there is indeed no functional area "functioning" in the manner that it should.
While we sit and stare on the screens these things are happening at once :
Your neck is extended
Your thoracic or upper spine is rounded
Your shoulders slouch
Your hips are in a flexed and deactivated position
Your hip flexors (the muscle that joins the thighs to the lower back) is always in shortened position
Your knees are in flexed(bent) position
All these things happen simultaneously, thereby leading to "dysfunctions" - tightness and weakness combo! damn!
Forward head posture
Hunched back
Extremely tight hip flexors or psoas
Weak hips
Lower back pain
Weak knee extensors, most likely leading to knee pain.
Therefore, it is highly essential that you understand the "fix". There are going to be days when some or the other pain shows up. You don't always need the physiotherapist to tell you to stretch or exercise. You can do these on your own if you are aware.
From the "crouched" foetal type position, you need to work to open that crouched position.
You can do that in two major ways :
Open up the thoracic region (your upper spine) !!
This can be done by thoracic extensions on the foam roller, dead hangs on the pull up bar, face pulls, Y-raises, list is endless.
Open up your hips !!
This can be achieved by rolling, smashing, stretching the hip flexors/psoas and the hip region, strengthening of the hips and hamstrings, strengthening of the core in general, strengthening the abdominals, etc.
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