Alleviate the strain from constant hunching over your computer with these four exercises to ease tension and boost your posture.

The Scarecrow exercise and Chest stretch and shoulder rolls with a foam roller are two beneficial exercises for those with a desk job or feeling stiffness or tension in their back and shoulders.

The Scarecrow exercise, the first in this routine, targets muscles in and around the torso and around the back of the shoulders, both stretching and strengthening them. To perform the Scarecrow exercise, one lies on the front with elbows bent at 90°, lifts head, chest, and arms off the floor, and extends arms forward. This exercise is particularly useful for stabilizing the muscles around the shoulder blades, improving posture, and working the upper-back muscles for mobility.

The Scarecrow exercise also helps relieve tension in the mid back and activates muscles to help improve posture. Prioritizing quality over quantity of reps is essential when doing this routine, with around eight reps of each exercise recommended, although the number of reps can depend on how one feels on the day.

The second exercise in the routine is Chest stretch and shoulder rolls with a foam roller. This is done by lying on the back with a foam roller underneath the spine, extending arms up to the ceiling, and rolling shoulders in circles. This exercise encourages healthy joints and keeps the shoulder joints moving in all planes of movement, benefiting from its ability to stretch the chest and shoulders.

Thoracic extension with a foam roller is the third exercise in the routine, but its details are not provided here. This exercise is beneficial as it relieves tension in the mid back, releases tension through the neck and shoulders, and is a strengthening exercise.

Roxy Morgan, a Pilates instructor at Complete Pilates, emphasizes the importance of good posture while working on a laptop, stating that slouching can lead to changes in posture, tightening the chest, and stiffening the neck muscles.

The benefits of this routine extend beyond just stretching out muscles, as they also help to strengthen the back muscles that hold the body up against gravity. By combining stretch and strength exercises, the routine improves posture and brings mobility back into the spine, relieving stiffness and helping to maintain a healthy back and shoulder condition.

It's worth noting that there is no specific data on how many Pilates instructors in Germany recommend using a foam roller like Roxy Morgan from Complete Pilates. However, general Pilates courses and instructors are present, and foam rolling is a common tool used in such practices.

The routine is designed to feel great whenever it is performed, and it is recommended to perform it two to three times a week. As always, it's essential to listen to your body and adjust the routine as needed to ensure you feel comfortable and get the most benefit from the exercises.