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Fitness trainer reveals how to prevent back pain and bad posture with SIX simple stretches

Nailing good posture is difficult to achieve, with most of us slipping into a slouch without even realising it – especially since working from home. 

But Chiara Becuti, head of Pilates for London-based fitness studio FLY LDN, has revealed the six exercises people should try to do every day to improve their poise and help keep their body pain-free – and all you need is a wall and a door.   

Speaking exclusively to FEMAIL, the expert advised that rotations of the spine, chest openers and positions that loosen up your shoulders are key to obtaining that much sought-after posture. 

Chiara Becuti, pictured, head of Pilates for London -based fitness studio FLY LDN, has revealed the six exercises people should try to do every day to improve their poise and help keep their body pain-free – and all you need is a wall and a door

However, the fitness trainer revealed that not all of the stretches are suitable for everybody, adding: ‘If you are pre or post-natal, new to Pilates or exercise, or suspect that you may be carrying an injury of any kind, you should seek medical advice before trying these exercises.’ 

WALL ANGEL

Chiara Becuti, head of Pilates for London-based fitness studio FLY LDN, has revealed the six exercises everyone should do at home to help keep their body pain-free. Pictured, the fitness instructor suggests starting with the wall angel stretch (above)

The fitness instructor suggests starting with the wall angel stretch, explaining: ‘Stand with your back against the wall with the wrists, elbows, head, shoulders, back, bottom, and one heel touching the wall. 

‘Raise your hands slowly until they are over your head, then lower your hands until they are even with your shoulders. Ensure they remain against the wall and repeat five to ten times.’

STARFISH THROUGH THE DOOR 

‘Walking through a door with arms open, press the hands against the door frame slightly lower than shoulder height,’ Chiara says for her next exercise (above) – the starfish through the door

‘Walking through a door with arms open, press the hands against the door frame slightly lower than shoulder height,’ Chiara says for her next exercise, which she names ‘the starfish through the door.’

‘This exercise will make you feel in charge of your posture and is a great stretch for the pecs, which get tight when you slouch forward.’

THE CORNER STRETCH 

All you need is two walls for the corner stretch (pictured). The fitness trainer says: ‘Facing the corner of the room with the arms up on the wall at 90 degrees, inhale and pull your shoulders down while pressing your forearms against the wall’

For the third everyday stretch, the fitness trainer says: ‘Facing the corner of the room with the arms up on the wall at 90 degrees, inhale and pull your shoulders down while pressing your forearms against the wall. 

‘Exhale and then step back with your right foot lunging towards the corner. Lift the chest and eyes while you bring your body forward through your arms. 

‘Breathe, bring your shoulders down, lift your chest and exhale, then reach towards the corner. Breathe in and out three to five times, take a step back, and release. Repeat this with the left foot.’

CHEST OPENER 

For those concerned that their posture has become slouched during lockdown, the chest opener (pictured) is the perfect move to stretch out your back

For those concerned that their posture has become slouched during lockdown, the chest opener is the perfect move to stretch out your back.

Chiara advises: ‘Sitting tall with your arms right in front of you, hands in prayer position. Inhale and draw your arms out and back. 

‘Take deep breaths and you will feel your chest and shoulders opening up. Squeeze the shoulder blades and then repeat.’

ISOMETRIC ROWS

To help improve posture, the fitness instructor suggests completing a series of isometric rows (above)

For the fifth exercise, the fitness instructor suggests completing isometric rows to help improve posture. 

‘Bend your arms so your fingers are facing forward, and your palms are facing each other,’ Chiara explains. 

‘Exhale as you draw your elbows back behind you and squeeze your shoulder blades together. Hold this position for ten seconds, then slowly release to the starting position.’

SPINE TWIST STRETCH 

For the spine twist stretch (pictured), Chiara says: ‘Lay down and pull both knees into your chest, then release them onto one side of the mat’

For this exercise, Chiara says: ‘Lay down and pull both knees into your chest, then release them onto one side of the mat. 

‘Press both shoulders down onto the mat and away from the ears. Turn your head to the opposite side for a full spine twist. 

‘This is a great stretch for the lower back which compresses after sitting for long hours.’ 

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