There's no getting away from it—most of us spend an unnatural amount of time sitting still and craning toward a screen—and that can result in achy shoulders, back and hips.
Even worse, when we spoke to David Wiener, a training and nutrition specialist for Freeletics, about why good posture is important, he said: "When you slouch, you shorten the muscles at the front of your body, reducing your ability to breathe in properly. It can also disrupt your gastrointestinal system, which can lead to digestive distress, such as constipation and acid reflux."
One of the best ways to protect yourself is to introduce more movement into your day. Previously, we've spoken to Dr Andy Fata-Chan, a physical therapist and coach, who recommended regular exercise snacks, like these three movements every hour. But I wanted to find out what more you can do and Fata-Chan suggested this nine-move routine which stretches and strengthens the postural muscles, helping you to maintain a comfortable posture for longer.
Fata-Chan co-founded Moment Physical Therapy and Performance in NYC where his team specializes in helping patients with chronic debilitating pain get back to high performance. He also founded Moment Education where he mentors clinicians and hosts seminars teaching his methods.
He graduated from the University at Buffalo with a Bachelor's Degree in Psychology and obtained his Doctorate of Physical Therapy from the University of St. Augustine. His experience ranges from the person in the street to Olympic and professional-level athletes.
1. Kettlebell handcuff to neck rotations
What it targets: Shoulders
How to do it:
- Hold a kettlebell behind your back in both hands and let your neck relax and shoulders drop.
- Either slowly move your head in a circle, or let your head drop to one side until you feel a slight stretch.
- Hold or continue moving for 30-45 seconds, breathing deeply and letting the stretch ease tension, then switch sides or direction.
2. Arm cog
What it targets: Shoulders
How to do it:
- Stand with your arms out to the side and have them shoulder-level. Rotate your neck towards one arm and scoop that palm towards the ceiling going into external shoulder rotation.
- Scoop your other palm towards the floor going into internal shoulder rotation.
- Rotate your neck towards the other arm and scoop that arm into external shoulder rotation while moving the arm you are rotating away from you, into internal rotation.
- Try to rotate the shoulders a little more with each transition
3. Kettlebell armbar
What it targets: Shoulders
How to do it:
- Lie on your back holding a kettlebell or other weight in your right hand next to your right shoulder, with your right knee bent and right foot flat on the floor. Extend your left arm behind you, so your biceps is next to your left ear and your palm is facing up.
- Press the kettlebell and hold it directly above your right shoulder.
- Roll onto your left side, keeping the kettlebell directly above your right shoulder, and bringing your right knee to the floor on your left side.
- Hold this position, focusing on keeping the weight stable for 30-45 seconds.
- Return to the start under control, then repeat on the other side.
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4. Prone cobra
What it targets: Lower back
How to do it:
- Lie face down with your forearms on the floor, palms down and your elbows are next to your chest.
- Push through your forearms to lift your chest off the floor, being careful of your lower back.
- Hold this position for 10 deep breaths. You should feel a stretch in your core with every inhale.
5. Lateral QL stretch
What it targets: Lower back
How to do it:
- Stand with your right front crossed in front of your left foot.
- Extend your arms overhead and lean your torso to the left, pushing your hips out to the right side. You will feel a stretch along your right side.
6. Half-kneeling rotation
What it targets: Lower back
How to do it:
- Get into a half-kneeling position with your left knee on a pad and right foot on the floor in front of you. Both knees should be bent to 90°. Extend your arms in front of you with your palms together.
- Move your right arm out and rotate your torso so your right hand points behind you and your chest faces the right-hand side.
- Return to the start under control, then repeat, moving a little deeper into the stretch.
- Repeat on the other side.
7. 90/90 with hip external rotation
What it targets: hips
How to do it:
- Get into a 90/90 position by sitting on the floor with your knees bent and feet wide, with your soles flat on the floor. Drop both knees to the left side and turn your torso to face left.
- Keeping your right ankle on the floor, lift your right knee. Keep your back flat throughout.
- Lower under control.
- Compete 10-15 reps, then repeat on the other side.
8. 90/90 with hip internal rotation
What it targets: hips
How to do it:
- Get into a 90/90 position by sitting on the floor with your knees bent and feet wide, with your soles flat on the floor. Drop both knees to the left side and turn your torso to face left.
- Lean your torso forwards and place your left forearm on the floor.
- Keeping your right knee on the floor while lift your right ankle. Keep your back flat throughout.
- Lower under control.
- Compete 10-15 reps, then repeat on the other side.
9. 90/90 transition
What it targets: hips
How to do it:
- Sit on the floor with your knees bent and feet wide, with your soles flat on the floor. Lean your torso back and place your hands on the floor behind you.
- Moving from your hips, drop both knees to the left so they rest on the floor.
- Pause, then return to the start and repeat on the other side.
- Continue transitioning from side to side, moving with control.
