Agar aap din bhar desk par baithte hain aur neck pain, back pain ya slouching feel ka

Agar aap din bhar desk par baithte hain aur neck pain, back pain ya slouching feel karte hain, to yeh 5 minute ka posture reset aap ke liye perfect hai—no gym, no equipment!Assalam-o-Alaikum dosto! welcome to my channel Aaj main aap ko simple seated aur standing exercises dikhaunga jo sirf 5 minute mein aapki posture improve karenge aur body ko relax karenge.SEATED RESET Chin Tucks Seedha baith jayen aur samne ki taraf dekhein. Apni thori (chin) ko seedha peeche khainchein, jaise double chin bana rahe hon, na neeche dekhein na upar.Is position ko 3-5 seconds tak hold karein.Isay 10-12 martaba repeat karein. Din bhar mein 5-7 sets perform karein.exercise 2 Shoulder Blade Squeeze Bina hatheliyon wali kursi par baith jayen ya seedha khade ho jayen,kandhon ko dhela chhorein,unhein upar na uthayen.Apne shoulder blades ko aapas mein aur thora neeche ki taraf dabayen, jaise unhein apni back pockets mein rakhna chahte hon. Is position ko taqreeban 5-6 seconds tak hold karein.Aahista se chhorein aur muscles ko relax karein.Isay 8-12 martaba repeat karein.exercise 3 Seated Spinal Lift + Breathing Zameen par pair phaila kar baith jayen ya kursi par seedha baith jayen,pair zameen par flat rakhein.Sahare ke liye ek haath peeche rakhein aur dusra haath ghutne par rakhein.Gehri saans lein aur reerh ki haddi ko tailbone se sar ke taj tak lamba karne par tawajjo dein. Saans chhorte waqt pait se aahista se twist karein, dayen ya bain taraf 3-5 saanson tak is position ko hold karein.