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Thanks to our smartphones, iPads, and more, most of us spend our days craning our devices to check. Working at home has created complex problems, lovingly “” by experts.Epidemic positionHe said.

Correcting posture not only relieves back or neck pain, but also has a profound effect on respiratory, core and pelvic health, says trainer and founder Trista Zinn. Coreset Fitness.

Taking small steps to improve your posture is the best way. Here are 16 exercises to help you stand and sit straight.

Set row

“This exercise works all the muscles of the back, and helps to resist the weight of the chest and support the spine,” he said. Sebastien Lagree, trainer and founder Lagre fitness.

Sit cross-legged or hold a bench with cables or bands wrapped around a doorknob or floor in front of you. Next, pull the handles to your ribs.

“Focus on lifting the spine or sitting up high as you continue to pull the handles toward you,” says Lagre. “Aim to sit higher each time you put the handles in.”

folded –Above the rows

Grab and exercise free weights if you don’t have a cable system at home or access to a gym. Folded rows.

“Strengthening the muscles that stabilize the scapula leads to better posture,” he said Dr. Alejandro Badia, an orthopedic surgeon in Miami. “This also helps to avoid pain in the shoulder, which usually occurs when we are walking or working in a cramped position.”

Bend your knees and lean your upper body forward, keeping a straight spine. Start with your arms straight down in front of you, palms facing your body, then pull the weights back, keeping your shoulder blades together at the top. Try not to overextend the movement: stop right when you reach the point where your pocket is on the pants – that is, near your waist. Lower your weight and repeat the movement.


This is an equipment-free workout and a popular yoga move. Get on all fours on your hands and knees. When the stomach goes down, lift the chest and head up and close your back.

“Then you move in the opposite direction, turn your back toward the ceiling, tuck your stomach in and bring your chin to your chest,” says Pilates instructor Joey Pullio. Balanced Physical Education Program Manager. Hold each position for a second or two and repeat eight to 10 times.

This exercise, she says, provides good flexibility in the front of your body where muscles are tight, and also strengthens the back muscles to help maintain good posture.

Band Pool-apartments

For this exercise, you need a resistance band. “Hold the band at chest level with your arms straight out in front of you,” Pulyo said. “Pull your shoulders back, keep your core tight and your spine neutral, and pull the band so your arms are out in opposite directions.”

This exercise stretches tight chest muscles and strengthens the underlying back muscles. Pulleys aim for 10-15 repetitions, rest for one minute and repeat three rounds in total.

The cat-cow yoga pose can help relieve some of the tension in your back and neck.
The cat-cow yoga pose can help relieve some of the tension in your back and neck.

Door chest stretch

“The chest is often tight in people with bad posture, so stretching the door makes it easier to loosen those muscles and maintain good posture throughout the day,” says Pulio.

Place your hands and elbows on the door frame and take a small step forward until you feel a stretch in your chest. Hold the stretch for 15-25 seconds, take a minute break and repeat as needed.

Extension of the spine

This exercise strengthens the spinal muscles, which are responsible for helping to extend and rotate the spine.

“This move doesn’t require any equipment and can be done on the floor,” Lagre said. He lay face down on the mat. Keep your arms close to your body and slowly lift your head and chest off the floor. Repeat for 30-60 seconds.

Dead lifts

By the way, this exercise strengthens the parasinal muscles that support your back and thighs, all of which help with posture.

Stand with your feet slightly wider than shoulder width apart. Hold free weights in front of your thighs – you can also perform the movement with just your body weight. “Make sure your back isn’t arched, feet are flat and your hips are pushed back,” says Badia.

Keep your shoulders straight and push your hips back Your knees are slightly bent, lower the weight below your knees, keeping them as close to your body as possible. Then they stood back up.

Scapular compressions

When people sit or work at a computer all day, their posture tends to hunch and their shoulders are rounded forward.

“Shoulder blade squeezes strengthen the muscles in the upper back and keep the upper body in good shape,” says physical therapist Kandi Darosky. Hinge health. To do these, stand or sit straight with your arms at your sides and your elbows bent. Keep your shoulder blades together and down your back. Hold for five seconds. Relax your arms and shoulders. Repeat 10-15 times.

Open book rotations

“One must have the necessary flexibility and mobility to assume or enter a good posture,” Darosky said. The open book exercise, she explains, improves mobility in the upper back and neck and provides a gentle stretch to the front of the shoulders.

Begin lying on your side with knees bent, arms extended in front of your chest, and hands together. Keeping your legs together, slowly raise your upper arm and rotate your trunk open. Follow your moving hand with your gaze to turn the neck as well. Hold for five seconds in the open position and perform 10 times on each side. “This is a great exercise to start or end your day,” Daroski said. “Try doing it in bed.”

Chin tucking can help relieve neck pain from poor posture.

FG Business via Getty Images

Chin tucking can help relieve neck pain from poor posture.

Chin Tax

Darosky says chin tucks are a great way to eliminate the effects of forward head posture. “They help strengthen the muscles in the neck that keep the head pulled back in good posture,” she said.

Start in a standing or lying position. Slowly draw your head so that your ears are in line with your shoulders; This is a small activity. Hold this position for five seconds. Repeat five to 10 repetitions.

stomach ache

“By sitting for a long time or standing in a poor posture, the abdominal muscles can become weak, which allows the arch of the lower back to increase,” said Darosky.

Abdominal crunches can help improve core muscle strength by providing support for your lower back and improving standing posture, she explains.

Lie on your back with your knees bent and feet flat on the floor. Next, engage your abdominal muscles as if you are pulling your abdominal muscles towards your spine. Hold for five seconds, then repeat 10-15 times. “This exercise can be done sitting or standing,” says Darosky.


Shrugs are another exercise that can help target tech neck. These exercises “relax and tone the neck muscles, such as the trapezius, which can become overworked when the neck is forward,” says Dr. Olsen Olufade, assistant professor of orthopedics at Emory School of Medicine and the Back hug.

Raise your shoulders to your ears. Shrug both shoulders at the same time and hold for three seconds. Try three sets of 10 repetitions twice a day.

Hand-stitched chest opening

“This opens up the chest and stretches the front of the shoulders, helping to improve posture,” he said Alissa Tucker, certified personal trainer and head coach at AKT.

Start sitting or standing tall. Roll your shoulders down and back and clasp your hands behind your back. Hold for up to 30 seconds. This is a great stretch that can be done during the workday, Tucker said. “Repeat several times a day while at your desk.”

Chest extension

“This can be done lying on the floor with a foam roller or sitting at your desk using the back of a chair,” explained Tucker.

Start by sitting on a foam roller or chair with β€” or under β€” your shoulders. Bring both hands behind the head and draw the elbows in front of you. Keep your abs and lower back straight as you lean back on the chair or foam roller, then slowly return to your starting position, bringing your chin toward your chest.

Move slowly and repeat eight to 10 times. “This stretch is great for counteracting the rounded forward position of the thoracic spine by bringing the thoracic spine into slight extension,” says Tucker.

Neck regurgitation

This is another exercise that you can do while sitting at your desk. “I like to use a small towel for this, although it can be done without,” Tucker said.

Sit tall, put the towel on the back of your head, hold it by your ears with both hands. Press your head back into the towel and hold for five seconds, then release. Repeat 10-15 times.

Be careful not to put too much tension on your neck during this exercise, Tucker says. β€œIt should be a gentle movement,” she explains. “This strengthens the deep flexor muscles at the back of the neck to help the neck align properly with the shoulders.”

False angels

Remember making snow angels as a kid? This is the same idea and is a “great exercise for shoulder mobility”. Joshua Kozak, CEO of Online Fitness Center HASfit.

Lie on your back with your arms over your palms, elbows flat on the floor and palms facing up. “Pull those elbows and arms straight in toward your body while keeping your hands off the floor,” says Kozak. “When you get to the farthest point, stretch them straight up.”

Try your best to keep a flat contact with your hands and the floor and your lower back on the ground throughout the movement.

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