Incorrect posture is the root of all diseases. Even in the case of chronic indigestion that plagues modern people, most of them are caused by various stresses and incorrect posture. Therefore, if you want to prevent chronic indigestion and improve intestinal health, correcting incorrect posture through exercise along with the right diet should be prioritized.
Good posture is the basis of health
A bent posture due to smartphone use is a cause of chronic indigestion. When the space occupied by the organs is narrowed due to a bent back, curled shoulders, and chest curled inward, symptoms such as indigestion or flatulence after eating, heartburn, and heartburn occur. This is the reason why it is okay if you pat your back or apply acupressure when you have indigestion. Therefore, it is necessary to correct the wrong posture, which is the root cause, to get rid of the pain of indigestion.
From body shape correction erector muscle strengthening
Strengthening the erector spinae muscle corrects a bent posture and helps to maintain the correct posture for a long time. In addition, by strengthening the erector spinae, it is possible to seek improvement of other chronic diseases of modern people, such as a body that is out of balance due to a bent posture, turtle neck, and round shoulders.
Birddog exercise, W exercise, and bridge exercise are very effective in strengthening the erector spinae. Birddog exercise is not only good for strengthening the erector spinae muscle, which is an antigravity muscle, but also helps to correct the overall body balance, strengthens the hip and core muscles, and stabilizes the shoulder.
The biggest advantage of W exercise is that it is easy to do anytime, anywhere, regardless of time and place. Although it is simple, it is very helpful for strengthening the erector spinae and correcting posture, so it is recommended to take time out at work or school to do it.
Bridge exercise, which is good for strengthening the hip and erector muscles, is known to be very effective in preventing and managing musculoskeletal disorders such as disc and stenosis. Below are the Bird Dog Exercises, W Exercises, and Bridge Exercises.
1. Birddog Exercise
Place your knees as wide as your hips, and keep your palms shoulder-width apart. Then, place both knees and both hands on the floor. Be careful not to bend or straighten your back and neck, and keep your navel feeling tight by giving tension to your abdomen. As you exhale, lift one hand and the opposite leg off the floor and stretch it out. Hold that state for 3 to 5 seconds, and return to breathing. On the other side, as you exhale, extend one hand and the opposite leg straight out.
Perform 3 sets of 10 reps alternately on both sides, and each time you perform an action, keep pushing the floor with your palms to stabilize your shoulders and body. When the leg is higher than the pelvis, the waist is bent, so it is better to keep the leg at the level of the pelvis.
2. W motion
Sit or stand with your back straight and your back straight. Extend both arms toward the ceiling, and pull both elbows to gather the wings and lower them down to form a W shape. The shoulders are also lowered as if the elbows are attached to the sides.
After making a W-shape, hold it for 1 to 2 seconds, then extend both arms toward the ceiling again. Aim for 1 minute, resting in between.
3. Bridge Exercise
Lie flat on your back with your feet facing the ceiling. As you exhale, raise and lower the pelvis. At this time, to avoid excessive bending of the waist, give tension to the abdomen and buttocks. If you feel a strong pulling on the back of your thighs during exercise, pull your feet closer to your buttocks.
If you feel a little tightness in the buttocks and erector spinae after the workout, you can take it as a sign that the intensity of the workout is appropriate. If you do not feel stiff after exercise, you can increase the intensity. As a way to increase the intensity of the exercise, it is recommended to proceed with one leg or to use a small tool.