If you are experiencing

-Back pain
-Neck pain
-Poor sleep
-Headaches
-Joint degeneration
-Lacking motivation
-Decreased testosterone

Poor posture may be the reason.

Here’s what to do:

Stretch your chest

Almost everyone’s chest muscles are extremely tight, causing them to naturally hunch over.

Hold the wall/doorway and lean forward.

Hold this stretch for 20 seconds at least 3 times throughout the day.
Superman (Strengthens low back)

Lie on your stomach and raise your hands and legs as high as you feel comfortable.

You can look straight or down, whatever doesn’t strain your neck.

Hold at the top for a second and go back down.

Do 3 sets of 12 reps.
Sitting row (Strengthens mid back)

Sit with your legs straight, and back upright.

Puff your chest out.

Hold the band with your palms facing towards each other.

Squeeze your shoulder blades together holding for a second, and slowly go back.

Do 12 reps for 3 sets.
Wall slides (Strengthens upper back)

Your ankles, butt, shoulder blades, and head should be touching the wall.

Have your elbows at 90 degrees and bring your arms up touching your thumbs together.

Bring your elbows down and repeat.

Do 12 reps for 3 sets.
Bonus tips:

Pillow under knees sleeping position from BEST to WORST for posture:

-On your back, with pillow under knees
-On your back
-On your side, with pillow between knees
-On your side
-On your stomach

Also, take more stretch breaks and use a standing desk
Thanks for reading.

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The first ever world map was sketched thousands of years ago by Indian saint
“Ramanujacharya” who simply translated the following verse from Mahabharat and gave the world its real face

In Mahabharat,it is described how 'Maharishi Ved Vyasa' gave away his divine vision to Sanjay


Dhritarashtra's charioteer so that he could describe him the events of the upcoming war.

But, even before questions of war could begin, Dhritarashtra asked him to describe how the world looks like from space.

This is how he described the face of the world:

सुदर्शनं प्रवक्ष्यामि द्वीपं तु कुरुनन्दन। परिमण्डलो महाराज द्वीपोऽसौ चक्रसंस्थितः॥
यथा हि पुरुषः पश्येदादर्शे मुखमात्मनः। एवं सुदर्शनद्वीपो दृश्यते चन्द्रमण्डले॥ द्विरंशे पिप्पलस्तत्र द्विरंशे च शशो महान्।

—वेद व्यास, भीष्म पर्व, महाभारत


Meaning:-

हे कुरुनन्दन ! सुदर्शन नामक यह द्वीप चक्र की भाँति गोलाकार स्थित है, जैसे पुरुष दर्पण में अपना मुख देखता है, उसी प्रकार यह द्वीप चन्द्रमण्डल में दिखायी देता है। इसके दो अंशो मे पीपल और दो अंशो मे विशाल शश (खरगोश) दिखायी देता है।


Meaning: "Just like a man sees his face in the mirror, so does the Earth appears in the Universe. In the first part you see leaves of the Peepal Tree, and in the next part you see a Rabbit."

Based on this shloka, Saint Ramanujacharya sketched out the map, but the world laughed