BREAKING NEWS

Brizida Gjikondi sheds light on the strong behind-the-scenes: Here's the scheme that Ilir Meta is using to escape from the arrest of SPAK, just as he did with the video of Dritan Prifti

Brizida Gjikondi sheds light on the strong behind-the-scenes: Here's the
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BREAKING NEWS

The lawyer Romeo Kara is shocked: Operation 'Metamorfoza' was specially made by SPAK to go to Ilir Meta, very soon we will have communication of charges, this is why the doors of the asylum have been closed to the former president, they will bring him ...

The lawyer Romeo Kara is shocked: Operation 'Metamorfoza' was
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BREAKING NEWS

Movement in the government of Edi Rama, Blendi Klosi towards the post of deputy prime minister and head of the district of Tirana, Gjiknuri leaves Elbasan, Blendi Çuçi goes to Fier, this is what is expected to happen within the SP

Movement in the government of Edi Rama, Blendi Klosi towards the post of deputy
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BREAKING NEWS

USA and SPAK threatening Albanian politics for the "black days" that are coming, Altin Dumani and the prosecutors show the high official of DASH the corruption files that have filled the offices of the Special Prosecutor's Office, the Americans want th...

USA and SPAK threatening Albanian politics for the "black days" that
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BREAKING NEWS

The scandals of Belinda Balluk have no end, KLSH reveals the financial damage it did to the pockets of Albanians, how 5 companies were excluded from the tender, suspicions of a rigged competition

The scandals of Belinda Balluk have no end, KLSH reveals the financial damage it
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BREAKING NEWS

10 years since the intervention in Lazarat, the former General Director of the State Police Artan Diti, who led the operation, reveals for the first time the "bombastic" details, from the politician who opposed, the seizure of 71 tons of sativa cannabi...

10 years since the intervention in Lazarat, the former General Director of the
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BREAKING NEWS

This is how SPAK is getting to the "root" of Ilir Meta's hidden assets, from his 500,000 euro birthday in Lalez, 51 assets he has in London, 289,000 euro operations, over 100,000 euro spent on just one child, up to the murders in which the former presi...

This is how SPAK is getting to the "root" of Ilir Meta's hidden
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BREAKING NEWS

The high US official against global corruption lands today in Albania, DASH list of "non-women", will the oligarchs who finance Sali Berisha be sanctioned like the case of Dodik in Bosnia?

The high US official against global corruption lands today in Albania, DASH list
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Shëndeti

The best exercises to improve posture

The best exercises to improve posture

Unfortunately, most people these days sit and work at a computer for a long time.

Not only that, but people are now constantly hunched over navigating their mobile phones. Long periods of sitting in inappropriate positions can cause neck, shoulder and lower back pain.

This is because the shoulders begin to round unnaturally forward and the legs and hips tighten.

The key to good posture is being aware of how you sit and how you stand. Also maintaining and improving flexibility and mobility in the back.

You need to strengthen the muscles in your upper back and buttocks because they become stiff and weak due to sitting in a bent position with your head forward.

Performing spinal stretches with a roller is a great way to regain mobility in your back.

Start by placing the roller on the ground, lie on it with your back and arms supporting your neck.
Keeping your hips low to the ground, arch your upper back toward the ground, massaging your back. Repeat this exercise several times.

Exercises with resistance bands

Take a light or medium resistance band and open it with both hands shoulder-width apart. Keeping your arms completely straight, begin to pull the band until your arms are fully extended. Hold your arms open for 1-2 seconds before returning to the starting position.

Do 3 rounds of 15-20 reps.

Grab a pair of dumbbells and position yourself by pushing your hips back and bending your torso forward at least 45 degrees. Keep your back straight and your knees slightly bent

With the dumbbells hanging down toward the ground and with a slight bend in the elbows, raise your arms so the dumbbells come parallel to your torso. Try to squeeze the back of your shoulders as you do this and hold for a few seconds. Do 3 sets of 15 reps.