The current lifestyle leads us to spend many hours sitting or standingconstantly looking at the mobile phone, which leads to us, little by little, deteriorating our posture and hunching our back. Shoulders forward, sunken chest, lower back pain and even some hunchbackare some of the consequences of that disastrous posture that we adopt without realizing it and that has not so much to do with age, as with a sedentary lifestyle and bad postural habits.

Against this, it is best that you take measures to improve your posture on a daily basis, practice strength exercise to improve your body structure as well as your mobility. Additionally, you can try practicing these stretches that we have found correct your posture in 5 minutes a day if you practice them daily.

5 stretches in a doorway that correct your posture

According to the Bienestar Gym AM platform, These Chinese stretches activate your energy, correct your posture and relieve pain without the gym. «With just 5 minutes you can release tension and correct your posture,» they say. And signs such as a hunchback, a sunken chest or pain in the lower back may be telling us a lack of stretching in our daily lives. «Just breathe, flow and repeat,» they recommend.

1. Stretch for the hump

It is an ideal stretch to open the chest, taking advantage of the support in the door frame. To do this, place both hands on the door frame behind your head with your thumbs facing inward. Raise your heels off the ground and Bring your hips forward and head back to open your chest.

2. Stretch for sunken chest

To correct this tendency of the shoulders to fall forward, you can work on the flexibility of the pectoral and combat its shortening with this stretch. It is done with the arms extended upwards and both hands on one side of the door frame, supporting the gluteus and legs on the other. From there, drop your trunk forward, sliding your hands slightly, but keeping your arms extended. «Activate your spine with this simple movement»they point out from the platform.

3. Stretching for lower back pain

This stretch relaxes the lower back area and relieves pressure in this area. The posture is very similar to the previous stretch, except that the gluteus remains supported on the door frame and the feet are brought forward to the central part. Thus, the trunk falls forward while the arms stretch upward, working on the flexibility of the back.

4. Stretch for tight glutes

If you spend many hours sitting, you need this exercise to release the pelvis and improve posture when walking. To do this, you must place one shin against the door frame while holding onto it with both hands and resting the opposite heel on the back frame. Remember to change legs to stretch both sides.

5. Stretch for sore thighs

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This simple leg stretch unlocks the frontal musclesallowing great relief. It involves stretching the quadriceps by resting one instep on the door frame and bringing the weight towards it, with the other foot forward.

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