Have you ever looked around while standing on a subway platform or while waiting in line for coffee and realized that everyone is looking down at their phones?
Unfortunately for our poor bodies, most of us spend the majority of our day in a hunched-over position. Couple this constant spinal flexion with the fact that gravity is constantly pushing us down, and it's no wonder that your posture isn't the best and your back and neck ache. The remedy? A few simple back and shoulder-strengthening exercises and chest stretches that aim to counter this rounding of the upper spine.
Before beginning, it’s always a good idea to stretch out the front of the body—namely, the muscles of the chest commonly known as the pecs. These muscles become very tight when your spine is constantly flexed, so giving them a good stretch will allow you to more easily access the muscles of the back we want to strengthen. And as a cautionary note, please don't attempt these if you have a back injury!