If you spend any amount of time using your computer, you may notice that your back arches, especially if you prefer to sit in a comfortable location such as a couch or bed.
“It’s common to slouch while working on your laptop,” says Roxy Morgan, Pilates instructor at Complete Pilates. “This changes your posture, making your chest tighter and can also tighten your neck muscles. This can lengthen and potentially weaken your back muscles. Because you don’t move your shoulders regularly, , your shoulders tend to lean forward, which naturally rounds your middle back and pushes your head forward. ”
Grab your foam roller and use this short routine from Morgan to loosen stiffness and restore mobility to your spine.
exercises
1. Thoracic expansion using a foam roller
set: 1 manager: 5-8
- Place your mid-back horizontally on the foam roller with your knees bent and feet flat on the floor.
- Place your hands behind your head for support and lower your shoulders to feel a stretch in your chest and back.
- Back to the beginning.
advantage
“Thoracic extensions are a great exercise to release tension in your mid-back, which also releases tension in your neck and shoulders,” says Morgan. “Foam rolling helps you move and makes it easier to get up. It creates space in your upper back, which can relieve tension in your neck and shoulders. It’s also a strengthening exercise because you’re working against gravity.”
2. Chest stretch and shoulder rotation using a foam roller
set: 1 manager: 5-8
- Lie on your back with your knees bent and your feet flat on the floor. Place the foam roller vertically under your spine to support your head and back.
- Extend your arms to the ceiling and rotate your shoulders in a circular motion, first in one direction, then the other.
- Switch positions by extending one arm above your head and the other toward your feet.
- Move your entire arm in a circular motion to relieve tension in your shoulder joints.
advantage
“We often don’t use the full range of motion in our shoulders, so it’s very easy for them to become stiff,” says Morgan. “Keeping the shoulder joint as free as possible in all planes of motion promotes joint health. Shoulder range of motion can also be compromised by mid-back motion.”
3. Swan stretch using a foam roller
set: 1 manager: 5-8
- Lie on your back on the floor with your arms extended and your wrists resting on a foam roller placed horizontally in front of your body.
- Press down on the foam roller and roll it toward you, lengthening your spine and lifting your chest.
- Return to start under control.
advantage
“You’re stretching your entire spine here, which stretches the front of your body, including your chest and abdomen,” Morgan says. “Many people feel this not only in the chest, but also in the lower back and the front of the lower abdomen. To lift the body, the muscles in the mid-back and shoulders are also strengthened, as well as the muscles in the front of the torso.”
4. Scarecrow
set: 1 manager: 5-8
- Lie on your back with your elbows bent at 90 degrees so your body is in the shape of a cactus.
- Use your core to lift your head, chest, and arms a few inches off the floor.
- Stretch your arms out in front of you to return to the cactus shape, keeping your chest off the floor the entire time.
advantage
“The scarecrow is a great exercise for stabilizing the muscles around your shoulder blades,” says Morgan. “This also helps improve your posture. It also strengthens your upper back muscles, which improves your posture, promotes shoulder rotation, and improves your mobility.”
Benefits of this routine
“Thoracic lengthening movements stretch the front and back of your body,” says Morgan. “These specifically target the muscles in and around the torso and behind the shoulders.”
It’s not just about stretching your muscles. “Because these exercises work against gravity, they also strengthen the muscles in your back that support your body against gravity,” says Morgan.
The result is a combination of stretching and strength that relieves tension in your mid-back. It also helps activate your muscles, allowing you to sit up straighter. A combination of these exercises will improve your posture and help you sit up straighter.
How often do you do this routine?
You can do this routine whenever you feel stiffness or tension in your back or shoulders. “These exercises feel so good no matter when you do them!” Morgan says. “Aim for 2-3 times a week. It’s best to do it little by little and often. If you have a desk job, do it more often. It depends on how you feel that day. Aim for around 8 reps. Prioritize quality over quantity.”
