Type | Movement content | Duration & intensity | description |
---|---|---|---|
Diaphragmatic breathing | One set/3reps, 60Â s rest gradually in two sets | To prevent hyperventilation, only 3 reps performed | |
Segmental breathing—deep breathing with emphasis on the expansion of the posterior lower regions—lip bud breathing—Retraining of inspiratory muscles—Lingual pharyngeal breathing—Chest mobility | 5 min |  | |
Corrective exercises [28] | chin tuck (sitting and standing), Myofascial release (with foam rolling by the person himself) | One set/5 reps, hold for 10Â s, 20-s rest (gradually increase holding to 40Â s) | Dorsi latissimus, upper trapezius, erector spine muscles |
Static stretching exercises | One set/4 reps, holding for 20Â s, 20-s rest (gradually increase holding to 30Â s) | Stretching exercises of the pectoral muscles, latissimus dorsi, sternocleidomastoid, dorsal spine muscles, upper trapezius, and levator scapulae muscles | |
Strengthening exercises | Start with a set/10 reps, 60Â s rest (gradually increase sets to two) | strengthening exercise of the spinal erector muscle, rhomboid, and middle and lower trapezius | |
Functional exercises: dynamic and consistent | Two sets of 8 reps, rest 60Â s between sets (gradually increase reps to 10) | combo with neck retraction (T position) on a mat or ball, prone same-side arm leg lift, plank leg raises, and overhead press |