Fitness trainer shows you how to prevent back pain and poor posture with SIX simple stretching exercises
Tacking good posture is hard to achieve, with most of us slipping in a lanky way without even realizing it – especially since working from home.
But Chiara Becuti, head of Pilates before Londonfitness studio FLY LDN, has unveiled the six exercises people should try every day to improve their balance and keep their bodies pain-free – and all you need is a wall and a door.
Speaking exclusively to FEMAIL, the expert recommended that rotations of the spine, chest openers, and positions that loosen your shoulders are key to getting that sought-after pose.
Chiara Becuti, photo, head of Pilates for London-based fitness studio FLY LDN, has revealed the six exercises people should try every day to improve their balance and keep their bodies pain free – and all you need is a wall and a door
However, the fitness trainer showed that not all pieces are suitable for everyone, adding:IIf you are pre- or postnatal, new to Pilates, or exercising, or suspect you may be wearing an injury, seek medical advice before attempting these exercises. ‘
Chiara Becuti, head of Pilates for fitness studio FLY LDN in London, has revealed the six exercises everyone should do at home to keep their body pain-free. In the photo, the fitness instructor suggests starting with the wall angel stretch (above)
The fitness instructor suggests starting to stretch the wall angels and explaining, “Stand with your back against the wall with the wrists, elbows, head, shoulders, back, buttocks, and one heel touching the wall.
Raise your hands slowly until they are above your head and lower your hands until they are level with your shoulders. Make sure they stay against the wall and repeat five to ten times. ‘
STARFISH BY THE DOOR
“Walking through a door with open arms, press your hands against the door frame slightly below shoulder height,” says Chiara for her next exercise (above) – the starfish through the door
“When you walk through a door with open arms, press the hands slightly lower than shoulder height against the door frame,” says Chiara for her next exercise, which she calls “the starfish through the door.”
“This exercise puts you in control of your posture and is a great stretch for the chest muscles, which tighten as you lean forward.”
THE CORNER RACK
All you need are two walls for the corner section (shown). The fitness trainer says, “Look at the corner of the room with the arms up 90 degrees against the wall, inhale and pull your shoulders down while pressing your forearms against the wall.”
For the third daily stretch, the fitness trainer says, “Look at the corner of the room with the arms up 90 degrees against the wall, inhale and pull your shoulders down as you press your forearms against the wall.
“Exhale and step back with your right foot to the corner. Lift the chest and eyes as you bring your body forward through your arms.
“Breathe, bring your shoulders down, lift your chest and exhale, then reach for the corner. Inhale and exhale three to five times, step back and release. Repeat with the left foot. ‘
For those concerned that their posture has got lanky during locking, the chest opener (pictured) is the perfect move to stretch your back
For those concerned that their posture is slack during locking, the chest opener is the perfect move to stretch your back.
Chiara advises: “Sit for a long time with your arms straight in front of you, hands in prayer position. Inhale and pull your arms out and back.
“Take a deep breath and feel your chest and shoulders open. Squeeze the shoulder blades and repeat. ‘
To help improve posture, the fitness instructor suggests completing a series of isometric rows (above)
For the fifth exercise, the fitness instructor suggests filling in isometric rows to improve posture.
“Bend your arms so that your fingers point forward and your palms face each other,” explains Chiara.
Exhale as you pull your elbows back and squeeze your shoulder blades. Hold this position for ten seconds and then slowly release to the starting position. ‘
For the spine twist (shown), Chiara says, “Lie down and pull both knees into your chest, then release them on one side of the mat.”
For this exercise, Chiara says, “Lie down and pull both knees into your chest, then release them on one side of the mat.
Press both shoulders down on the mat and away from the ears. Turn your head to the other side for a full spine twist.
“This is a great stretch for the lower back, which compresses after long hours of sitting.”