Over half the UK population (56 percent) believe they have bad posture, with back and neck problems driving a major health crisis as figures compiled by the Office for National Statistics (ONS) showed 2.9 million people had problems linked to their back or neck
Millions of Brits complain of bad posture, with the rise in working from home and the lack of suitable office equipment contributing to the ever growing problem of back and neck problems.
According to statistics, 81 percent of UK office workers spend four to nine hours sitting at their desk, averaging a worrying 67 sedentary days per person. A new study has revealed that three in four women report having rounded shoulders, a fundamental sign of spinal misalignment. This is according to a survey of 2,450 women by the posture apparel brand Etalon.
But it’s not all bad news, as there are plenty of exercises to help with improving posture and neck and back pain. Kristina Rudzinskaya, a certified Pilates and Yoga instructor and inventor of the Etalon posture bra, shares five simple exercises that can help combat rounded shoulders and open up the chest.
Corner stretch
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Stand facing a corner with arms bent at 90 degrees and forearms resting on the walls.
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Step one foot forward and lean into the corner, keeping your back straight.
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Feel the stretch across your chest and shoulders.
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Hold for 20-30 seconds, then switch legs.
Wall angels
- Stand with your back against a wall, feet a few inches away.
- Press your lower back, shoulders and head against the wall.
- Raise your arms to form a “W” shape, with elbows bent and hands touching the wall.
- Slowly slide your arms up to form a “Y” shape, then return to the “W”.
- Repeat 10 times, maintaining contact with the wall.
Cat-cow stretch
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Get on all fours with hands under shoulders and knees under hips.
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Inhale and arch your back, dropping your belly towards the floor while lifting your chest and tailbone (Cow Pose).
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Exhale and round your back, tucking your chin and tailbone (Cat Pose).
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Flow between these positions for 10 cycles.
Roll down with a chair
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Stand behind a sturdy chair, feet hip-width apart.
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Place your hands on the back of the chair, hinge at the hips, and extend your spine.
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Slowly roll down, bringing your head toward the floor while keeping your knees slightly bent.
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Allow your chest to open and your spine to lengthen.
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Roll back up one vertebra at a time.
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Repeat 5-8 times.
Shoulder blade squeezes
- Sit or stand with a straight spine.
- Draw your shoulder blades together as if you’re trying to hold a pencil between them.
- Hold for 5 seconds, then release.
- Repeat 10-15 times.