Spending entire days in front of a screen often leads to a hunched posture, also known as hyperkyphosis. To combat this, an osteopath suggests two easy exercises that anyone can do to release tension, enhance the opening of the rib cage, and alleviate associated pains.
Door Frame Stretches
Osteopath and personal trainer Pablo Iglesias shares on his Instagram that a key strategy to improve posture is to relieve the tightness in the chest muscles. He recommends a simple Pilates exercise that can be done standing up without any equipment, using just a door frame.
Setting up takes just a minute: stand facing the frame with feet slightly apart, then place the palms on either side at shoulder height. Shoulders should be intentionally lowered to prevent any strain on the neck. Then, stepping slightly forward allows the chest to move forward while the hands stay fixed on the frame. Hold this position for a minute, breathing deeply.
This movement significantly stretches the chest and upper shoulders. According to the osteopath, doing this daily helps open up the chest, reduces excessive curvature of the upper back, and alleviates common symptoms like neck tension and back pain.
Active Breaks and Strengthening to Support the Spine
The expert emphasizes the importance of complementing this stretch with regular actions throughout the day. Taking short active breaks every hour helps counteract the effects of prolonged sitting. He suggests interlacing the fingers and stretching the arms upward to open the thorax, or gently bringing the shoulder blades together to counter forward slumping. Muscle strengthening also plays a crucial role. Exercises that target the abdominal core and glutes, like planks or bridge lifts, provide more stability to the spine. These contribute to maintaining the natural alignment of the back beyond the time spent in front of the screen.
© Dane Wetton (Unsplash)
Finally, Pablo Iglesias reminds us that the ergonomics of the workstation directly affects posture: an eye-level screen, a chair with lumbar support, and feet firmly on the ground help prevent the gradual curving of the spine. Choosing the right pillow for the night also matters: a pillow that maintains the natural axis of the neck prevents postural compensations right from waking up. In a recent post on his Instagram, Pablo Iglesias illustrates these exercises and notes that their effectiveness depends on regularity: “Every day, even just a minute, helps reverse the trend of a hunched back due to sedentary work.”