Below is a description of a back extension exercise that is similar to the seated move in the yoga sun salutation. It is designed for people who work at desks.
This one makes a great mini-break you can do right there at your computer. You can try it either standing or sitting, and there are special tips for working effectively, as well.
Back Extension Exercise for Hunched Over Posture
Difficulty: Easy
Time Required: 2 minutes
Exercise Instructions:
Sit or stand upright in a relaxed, yet aligned position. Your feet should be parallel to one another and arms down by the sides. Your gaze should be forward and chin tucked a little. Inhale, then exhale and gently pull your stomach toward your back. Knees are easy, with a little bend in them. By reaching them out to the sides first, take your arms to the overhead position. (It’s like you are drawing half circles with each arm, simultaneously. ) While doing this, your elbows should be straight, but not locked. Take a moment to check the tension level at your elbows. Once your arms reach their destination of over your head, interlace your fingers. If that’s not possible, (due to stiffness) bring them as close together as you can. Take your head back as you need in order to make room for your arms as well as to add a little more work to those back extensor muscles. Taking your head back slightly will add challenge to the back muscles, strengthening them more. Hold this position for 5 to 30 seconds.
Modifications
To give this exercise more oomph, you can reach your torso up out of your pelvis and towards the ceiling/sky as you hold the position.
You can adapt this exercise for sitting by starting in this way:
Sit up on your chair, arms by your side. Your two sitting bones should be contacting the chair firmly and evenly, but without gripping or tension in the buttock muscles. Pull your stomach toward your back. Do the exercise from this position.
If you have a chronic hunchback posture, consult your healthcare provider. You may need a physical therapist to recommend an exercise routine to strengthen and stretch.
