Dr. Manu Bora, an orthopedic surgeon, and sports injury specialist upload lots of videos on YouTube that help people suffering from various pains for free. Not only do these exercises target to relieve the common aches and pains of the body, but they also help to build endurance in different sports. If you perform exercises prescribed by Dr. Manu Bora, you can highly increase your endurance in sports like swimming, judo, karate, or any other sport that requires flexibility and stamina. Performing these exercises will help prevent injury in these injury-prone sports and will boost your performance.

Another major problem faced by a lot of people is that of the rounded upper back and drooped shoulder. When we bend for a long time- way to study, to work, or to just scroll on the social media apps- the upper back gets rounded and the posture of the shoulders also becomes affected.

Dr. Manu Bora has suggested the following exercises to improve these conditions:

Scapular squeezes

• push your shoulders and arms back
• squeeze your shoulder blades together
• hold for 10 seconds
• 2 to 3 sets of 10 to 15 reps each

Trapezius middle and lower fibers-. V W T exercises

• lay flat on your stomach in a prone position
• stretch out your arms with weights and make a v
• Then pull your arms back, bending them at the shoulders to make a w
• And finally stretch them out on the sides to make a T
• make sure to lift the dumbell according to your strength and do 3 sets of 10 to 15 repetitions each

You can learn exactly how to do these exercises by watching the videos posted by Dr. Manu Bora on YouTube

By doing these exercises, you can be sure to lose the rounded upper back fat and also improve the posture of your drooped shoulder