Over half of the UK population believe they have bad posture, leading to back and neck problems, according to a survey by posture apparel brand Etalon.
The study, which surveyed 2,450 women, found that the issue particularly affects females, with a staggering 95% admitting to regular slouching. In addition, three out of four women reported having rounded shoulders, a key sign of spinal misalignment.
The impact of poor posture extends beyond minor discomfort, with over 38% of women reporting spinal pain, while over 33% suffer from posture-related headaches. For over 24%, the pain radiates down their legs, making standing for extended periods exhausting.
With this in mind, Kristina Rudzinskaya, a certified Pilates and Yoga instructor and inventor of the Etalon posture bra, has shared five simple exercises to help combat rounded shoulders and open up the chest.
Corner stretch
The first stretch recommended by Kristina is the corner stretch. Begin by standing facing a corner with arms bent at 90 degrees and forearms resting on the walls.
Then step one foot forward and lean into the corner, keeping your back straight. You should then feel the stretch across your chest and shoulders and hold for 20-30 seconds before swapping legs.
Wall angles
Begin by standing with your back against a wall and your feet a few inches forward. Ensure your lower back, shoulders, and head are pressed against the wall.
Raise your arms into a ‘W’ shape with elbows bent and hands touching the wall. Then, slide your arms up to form a ‘Y’ shape and return to the ‘W’. Do this 10 times, keeping in contact with the wall.
Cat-cow
For those who enjoy yoga, the cat-cow stretch is also beneficial for posture. Kristina advises: “Get on all fours with hands under shoulders and knees under hips.
“Inhale and arch your back, dropping your belly towards the floor while lifting your chest and tailbone (Cow Pose). Exhale and round your back, tucking your chin and tailbone (Cat Pose). Flow between these positions for 10 cycles.”
Roll down with a chair
To perform a roll down with a chair, stand behind a sturdy chair with feet hip-width apart. Place your hands on the back of the chair, hinge at the hips, and extend your spine.
Slowly roll down, bringing your head towards the floor while keeping your knees slightly bent. Allow your chest to open and your spine to elongate as you roll back up one vertebra at a time. Repeat this 5-8 times.
Shoulder blade squeezes
Kristina’s final suggestion is shoulder blade squeezes. Whether sitting or standing with a straight spine, draw your shoulder blades together as if holding a pencil between them. Hold for five seconds, then release. Repeat this 10-15 times.