Neck and back pain is a common complaint nowadays, particularly among people who spend long hours in front of a screen, maintain poor posture or lead a predominantly sedentary life.
The lack of mobility and exercise, together with the stiffness caused by a sedentary lifestyle, tends to generate tensions in the cervical and lumbar regions, which, over time, can develop into chronic discomfort or persistent stiffness.
Stronger Muscles
These tensions can difficult your daily activities and reduce quality of life, affecting both posture and mood. This training is designed to strengthen the key postural muscles and improve spinal flexibility.
The exercises focus on zones essential for body stability, such as the musculature of the upper back, shoulders and the core, and will enable you to both strengthen these areas and improve the mobility of the spine and shoulders, promoting a healthy alignment of your posture.
Less Stiffness and Greater Stability
The benefit of this routine is that it doesn’t require much equipment; only a resistance band for some exercises, so you have no excuses not to do it.
It’s easy to do at home or outdoors. I recommend doing it daily, but if you can’t, aim for at least three sessions per week. You’ll only need about 15 to 20 minutes.
Focus on the technique of each movement and pair it with slow, deep, controlled breathing. Doing so will enhance the effectiveness of the workout and bring you multiple benefits, such as reducing accumulated tension, aiding the body’s oxygenation and lowering your stress levels.
With consistent practice you’ll notice a decrease in neck and back tension, you’ll reduce the risk of injuries and you’ll gain flexibility and stability in your day-to-day life, besides improving emotional wellbeing and gaining relaxation, vitality and energy.
Getting Started
- Maintain proper technique: Ensure you keep the core activated and the back straight, avoiding arching or forcing it. This is key to achieving effective results.
- Stretch at the end: Spend a few minutes stretching the muscles at the end of the workout, especially those prone to tension, such as the neck, back and shoulders. This helps maintain flexibility and reduce any stiffness.
- Listen to your body: If you feel any discomfort or pain during the exercises, adjust the intensity or posture.
1. Band Row
Sustain the elastic band with the arms extended in front of you (1A). Separate the hands, pulling the band until the shoulder blades come together (1B). Keep the elbows slightly bent and the shoulders, down and relaxed.
Return to the starting position, maintaining tension in the band. Repeat 12 times. You will strengthen the upper back and reduce strain in the neck and shoulders.
2. Floor Extension
Lie on a comfortable surface, with a rolled towel or a foam roller under the mid-back, at the level of the rib cage. Straighten the legs and raise the arms overhead, interlacing the hands above the head.
Inhale as you allow the back to lengthen, opening the chest. Hold for 5 seconds, exhale and return slowly to centre. This exercise improves thoracic mobility and relaxes the body. Repeat 10 times.
3. Wall Raises
Support your back, buttocks and head against a wall or tree. Keep your feet slightly spaced for greater stability. Position the arms in a “W” shape (3A) and raise them to form a “Y” (3B), keeping the shoulders, elbows and wrists in line with the ears. Lower slowly and repeat 12 times. This will strengthen the core and reduce forward tilting.
4. Superman Pose
Lie face down with arms and legs extended. Lift the chest, arms and legs off the floor, keeping the head aligned with the spine and the core active. Hold the position for three seconds before lowering slowly. Repeat 10 times. This will strengthen the lower back, glutes and shoulders, aligning posture.
5. Trunk Stretch
In the four-point or crawling position, push the hips back towards the heels and extend the arms forward. Then slowly move the hands to one side, keeping the palms on the floor, until you feel the stretch along the side of the torso.
Hold this position while breathing deeply for about 20–30 seconds, and repeat on the other side. This stretch loosens tension in the back, relaxes it, reduces lower back pain and improves mobility in the thoracic area.
6. Stretching the Trapezius
Standing or seated with a straight back, place one hand on the opposite side of the head, gently pull toward the shoulder and feel the stretch in the upper trapezius. Hold the position for 20–30 seconds and switch sides.
