The body is sluggish for many reasons, including laziness, inactivity, and lack of exercise. This has been greatly helped in the present age. The modern amenities provide a great deal of comfort. In addition to busyness and busy schedule with the necessary responsibilities and tasks with no opportunity to exercise. Some simple steps that may help us reduce it. 
Ways to get rid of slouching arms sit properly
While sitting on the chair in the office while working or returning from work or even while traveling, if you sit forward a lot forward, it puts great pressure on the bones of the basin, and there may be pressure on the lumbar spine, which may cause With the time in the incidence of pain and relaxation in the short term, so it is recommended to find the medium term by keeping the foot position to be level, and that the weight is centered on the buttocks and bones of the basin so that the shape in the form of a triangle, To prevent pain, you can adjust the seat a And use a small pillow behind your lower back. 
Exercise exercises increase body flexibility
The lack of sufficient flexibility of the body can lead to muscle imbalance and poor alignment and alignment of the body to the other parties, so these exercises need to be integrated into the daily routine during work, as it can be extended periodically throughout the day to increase the flexibility of the muscles so as not to occur any These are the easiest exercises to relieve neck and shoulder strain while standing or sitting; pull the head back so the neck is centered on the spine, then pull the shoulders and back and move the arms as if you were trying to put the elbows in your back pocket and push the trunk outward as if I was inside a frame For the door, this exercise is applied for at least six seconds and must be done several times during each hour especially if you are sitting on your computer for long periods.  
Stretching exercise when waking up
When you stay stuck in one position for a very long time, whether sitting on the desk chair, in the car seat or on the plane, the muscles become tired and tense. To stretch, stand and put your hands behind your back with your fingers clasped with each other and extend them at maximum and continue this situation for at least a minute, and repeated a few times to decompress the muscles back, and if you at home you can also lie on the ground with your weight on the elbows Push the chest, stretch the lower back and spine. Repeat this exercise, but not too much, so as not to strain your muscles and cause injuries. 
Stem strengthening exercise
Stretch the underlying muscles from the surrounding area around your rib cage to almost mid-thigh muscles, and all those muscles work together to help you sit up and stand tall, and good ways to improve and enhance the strength and stiffness of those muscles through practicing yoga or pilates are good ways to improve health Because you are doing the movements that make you control the muscles of your body, as well as the exercise to strengthen the trunk by lying on your back, lift your legs against the ground and bend your knees as if you put your feet flat on the wall with the withdrawal of abdominal muscles, and then extend the leg and one D straight up while keeping the back flat and do not bend the knee in the other leg, then return one leg back and pause for a moment then extend the other leg. Repeat the exercise 20 times. 
Stretching exercise at the door entrance
The weakness and strength of the chest muscles play a role in the amount of sagging, so to enhance the flexibility and strength of these muscles, stand at the door entrance and hold your arms on both sides at a 90 degree angle, so that the elbow is at the shoulder shoulder at the same level with both arms placed on the door side with tilt Slowly forward, push as if you will come out of the entrance door and pull your arm again against the side of the door, then continue doing that exercise for 30 seconds, repeat it with the opposite arm, and repeat this exercise several times a day to stretch the upper and lower chest muscles.
Super Man Exercise
This exercise enhances the strength and stiffness of the muscles that support the spine. It also improves shoulder muscles. It can be done lying on the ground, extending the arms above the head and the legs back to the back. The hands should be on the floor with the muscle flexion and the lower part. Back to lift the upper body, lift the arms with the head and legs about four inches from the ground, and continue this situation for two seconds or less. Repeat this exercise 15 times. 
Avoid other wrong habits
By avoiding a lot of things, including avoiding wearing backpack when traveling, especially if carried once, so try to limit the load of bags, and choose bags that distribute the weight on the whole body in a more balanced, and avoid wearing high heels; It is necessary to throw the weight of the body forward and focus the pressure on the lower back, so avoid wearing it even on occasions, and if the nature of the work need to do a lot of walking or standing, choose the heel earth (2 cm higher or less than the ground) 2]
“wikiHow to Stop Slouching”, www.wikihow.com, Retrieved 28-10-2017. Edited.
Arricca Elin SanSone (29-10-2013), “Quit your slouching! How to fix bad posture”، www.today.com, Retrieved 28-10-2017. Edited.
↑ MAGGIE PUNIEWSKA (24-4-2014), “How to Stop Slouching in 5 Easy Moves”، www.bustle.com, Retrieved 28-10-2017. Edited.