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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@danielraz_fit

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॥ॐ॥
अस्य श्री गायत्री ध्यान श्लोक:
(gAyatri dhyAna shlOka)
• This shloka to meditate personified form of वेदमाता गायत्री was given by Bhagwaan Brahma to Sage yAgnavalkya (याज्ञवल्क्य).

• 14th shloka of गायत्री कवचम् which is taken from वशिष्ठ संहिता, goes as follows..


• मुक्ता-विद्रुम-हेम-नील धवलच्छायैर्मुखस्त्रीक्षणै:।
muktA vidruma hEma nIla dhavalachhAyaiH mukhaistrlkShaNaiH.

• युक्तामिन्दुकला-निबद्धमुकुटां तत्वार्थवर्णात्मिकाम्॥
yuktAmindukalA nibaddha makutAm tatvArtha varNAtmikam.

• गायत्रीं वरदाभयाङ्कुश कशां शुभ्रं कपालं गदाम्।
gAyatrIm vardAbhayANkusha kashAm shubhram kapAlam gadAm.

• शंखं चक्रमथारविन्दयुगलं हस्तैर्वहन्ती भजै॥
shankham chakramathArvinda yugalam hastairvahantIm bhajE.

This shloka describes the form of वेदमाता गायत्री.

• It says, "She has five faces which shine with the colours of a Pearl 'मुक्ता', Coral 'विद्रुम', Gold 'हेम्', Sapphire 'नील्', & a Diamond 'धवलम्'.

• These five faces are symbolic of the five primordial elements called पञ्चमहाभूत:' which makes up the entire existence.

• These are the elements of SPACE, FIRE, WIND, EARTH & WATER.

• All these five faces shine with three eyes 'त्रिक्षणै:'.