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4 Simple techniques to help you with improved mobility

1.Proper Breathing Techniques for Improved Mobility and Stress Relief

  • Enhancing your lung capacity and thoracic spine mobility through correct rib and diaphragm breathing is crucial.

  • Expand your ribs upward to allow more oxygen into your lungs, a simple practice often underestimated.

  • This mindful breathing not only aids in stress reduction but also promotes better thoracic spine and rib mobility, benefiting your overall well-being.

2. Body Roll for Enhanced Spinal Mobility

  • The body roll exercise focuses on increasing mobility in both the thoracic and lumbar spine.

  • Begin by lying on your side with your top leg straight and the other extended forward.

  • Gently swing your top arm backward to initiate a controlled twist, all while focusing on your breath.

  • This exercise is particularly effective for relieving stiffness in your back and improving overall spinal mobility.

3. Cat-Cow Stretch for Addressing Kyphosis Issues

  • Address kyphosis (flexed thorax) with the cat-cow stretch, which reintroduces extension into areas prone to forward slumping.

  • Start on your hands and knees and lower your chest to create extension (cow pose) then flex your spine by rounding your back (cat pose).

  • This routine enhances spinal mobility and is vital for maintaining posture and flexibility.

4. The Benefits of Sleeping on Your Back

  • Sleeping on your back promotes symmetry in your posture, as both shoulders and the pelvis rest flat on the bed.

  • This position naturally aligns your cervical spine, reducing strain on your neck.

  • If you experience lower back discomfort when sleeping on your back, try placing a pillow under your knees to alleviate pressure on the sacrum and lumbar region.

  • This simple adjustment can help prevent long-term spinal issues caused by years of side sleeping.

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