Postural problems are the common cause of concern these days and the culprits here are desk jobs and our addiction to smartphones. Experts say that correcting your posture does feel difficult and challenging at first because your body has become habitual of sitting or standing in that wrong posture. However, a bit of practice, consistency and determination can facilitate the task and later your body will definitely thank you for this correction. Desk hunch (when you feel pain in your upper back after sitting at a computer all day) and text neck (the neck pain and damage sustained from looking down at your smartphone) are the two most prevalent postural problems these days.

Over time, both these problems contribute to you developing a rounded upper back, which can cause shoulder and upper back stiffness. However, practicing the below-mentioned stretches and workouts can turn your saviour here. The list includes upper back, neck and rear shoulder strengthening exercises, chest stretches and neck posture drills.

Seated rows: This workout emphasises muscles around the back including the lats, the erector spine, rear delts, biceps, and forearm flexors.

Pull-ups: If you are new at this exercise, then using a chin assist machine is the way to practice it. These machines use weight to help you push your bodyweight.

T-Spine Mobility in Child’s Pose: This pose stretches the lower back, tones the abdominal organs, and stimulates digestion and elimination.

Lat Hang: It alleviates the tight lats, pecs, upper back, and opens up the shoulder girdle prior to upper-body pushing or pulling movements.

Prone Y extension: It rotates your shoulders outward, stretches your abdomen, chest, and strengthens your lower back extensor muscles, along with the upper back muscles.