30 saal ki age ke baad jism se collagen aur elasten ki miqdar zaya hona shru ho jati hai jis ke natije Mein Gardan ki khaal latakne lagti hai aur gardan jhuk jati hai lekin is baat se pareshan hone ki zaroorat nahi hai gardan ko khoobsurat banane ke liye exercise bohat zaroori hai. Is silsile mein aap ko chand mufeed exercise batate hein jo gardan ke uzlaat ko sakht rakhne mein madad deti hein.

Gardan ko hamesha tani hui halat mein rakhein takay is ki khaal latke nahi balke bilkul seedhi khari ho khayal rahe ke sar mein koi kham na ho. Ab sar ko bari bari dayen bayen aur upar neeche harkat dein ye Amal taqreeban 5 minute tak karein.

Apne dono hathon se kisi mazbooat maslan grill waghera ko pakar apne jism ko peeche ki janib is qadar jhukayen ke aap ko apni gardan mein tanao mehsoos hone lage. Ye amal chand second ke waqfe se 5 se 7 martaba dohrayen is amal se zehni thakan door hogi aur gardan ki khaal mein lachak paida hogi.

Apni gardan ko 1 baar ghari ki simt aur doosri baar ghari ki mukhalif simt golai mein harkat dein ye amal 5 se 7 baar repeat karein takay blood circulation mein yaksaniyat paida ho.

Apni unglio ko halke se apne munh ke kinaro par rakh lein, apne danto ko bheench lein aur upari hont ko neeche ki taraf kheenchein takay aap ki gardan ke uzlaat tan jayen.

Apni gardan ke bayen hisse par apne hath ki pusht se halki zarb lagayen aur dayen hisse par bayen hath ki pusht se yhi amal dohrayen aur bari bari har amal 5 martaba karein.

Apne dahne hath ki mut'thi band kar lein aur ise thori ke neeche rakh lein. Apne nichle jabray ko sakhti ke sath apni muthi par jamayen aur zor dalte hue apna munh kholein aur tanao ko mukhtasar waqfe ke liye bardasht karein is amal ko 3 baar repeat karein.

Apne sar ko peeche ki janbi jitna kar sakein kar lein, ab apna munh poora khol dein phir ahista ahista nichle jabray ko upar layen aur munh band kar dein. Is amal ko taqreeban 6 baar reparat karein. Apni gardan ko right side jhukayen aur phir left sie is saray amal mein jhukao ka amal sirf chand second hona chahiye. Is exercise ko bhi 6 baar repeat karein.