With 31 million working days lost to back, neck or muscle problems every year, according to the Office for National Statistics, it’s time to take a stand to correct our posture. Although sedentary, office life leaves the average person with just four hours of standing time, strengthening our back and neck muscles through exercise can help us avoid problems in the future.
We’ve asked healthy‘s Fit Clinic expert and Barrecore founder Niki Rein to demonstrate her three go-to moves to lengthen your spine, improve your everyday posture and banish existing or future dificulties. They can even improve your confidence, too, with ‘power poses’ associated with a greater feeling of self-esteem.
READ MORE: Get toned for sumer with these five ballet barre moves
Use our handy gif guide to help you perform these three life-changing moves the right way:
1 Back extensor combo
How to do it: Lay face down on the floor, resting your forehead on the back of your hands, and your knees bent wide, with toes touching. Keep your abdominals drawn in during the entire exercise to prevent your lower back from taking over. At the same time, raise your upper and lower body off the floor, then lower back down. On the next lift, extend your arms and legs in a long, wide ‘X’ shape, then move your arms and legs back to the start position on the way back down. Repeat 10 times.
2 Kneeling vertical spine
How to do it: Kneel facing a wall with your knees directly under your hips, with your right hand on the wall for support and left arm reaching straight overhead. Lift your right leg (opposite to lifted arm) off the floor so thigh is behind torso. Turn your knee out and back in. Repeat 25 times, then switch sides.
3) Standing arabesque balance
How to do it: Stand on your right leg, knee slightly bent. Lift your left leg up and outwards at a diagonal, with toes pointed. Reach your arms towards the ceiling or out to the side for balance. Lift and lower your left leg, keeping it completely straight and your abdomen pulled in, 25 times. Switch legs and repeat.
Did these moves work for you? Send us your workout selfies @healthymag – we’d love to hear from you!