swimming Exercise

Majority of people these days suffering from lower back pain, cervical neck pain & Hip Pain. According to my experience these three problems’ main root cause is sitting long hours with the wrong posture, unhealthy eating, and Zero Physical Activity.Now Lets straight come One Point:

How to correct it?

1. First We Need to Learn How to sit and sleep Properly when sitting on the chair or Working longer hours on Job and Sleep at night.
See the Images below, this is best Sitting and Sleeping correct Posture images, I have found on google.

How to sit on chair?

how to sit on chair image guide source google

How to sleep at night?

how to sleep properly if having back pain image guide source google

2. It does not matter you have lower back pain or cervical pain or hip pain. Why in this article I am targeting these 3 together because most of us need to strengthen these areas properly as they all are linked.. if you have lower back pain nowadays. but it could be possible you also start suffering from neck or hop pain in the future.

Now again please read below properly:

I advise Strongly again You must consult with me or your personal trainer or your physician. As we all need to evaluate the severity of these problem areas. So We can recommend, you which warm-up is best for you or what kind of Precautions you need to do in the future or with these exercises
There is So many best ways to get sort out your these problems Permanently.

1. If you go to gym use these below workout alternate days at the end of your workout for 5-10 Minutes:

2. If you are not doing any physical activity better learn how to do proper bodyweight warm-up before a workout?
Safe and best way to do warm-up is done on spot jogging March for 5-10 Minutes without any break.

3. When done your warm-up and do your gym workout, need to do these exercises 5-15 minute Alternate days.
Must Perform these all set of exercises in the circuit means without break, When done one circuit then you can have 1 min break. You can Repeat these Circuits for 5-10 times.

Perform these all exercises in Circuit

12 reps each
No rest
After complete one circuit 1 min rest
Repeat it for 3-5 Times Alternate Days After Warm-Up of After Your Workout

1. Swimming Exercise

2. Fire Hydrant

3. Opposite Arm and Leg Raise

4. Wall Push Ups

5. Glute Bridge

6. Super man with twist

7. Upright Row

Important Note – Start Doing these exercises with light weights Means Very Light Weights

Barbell Shrug

Important Note – Start Doing these exercises with light weights Means Very Light Weights

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