- Cat-Cow Stretch: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your spine, tucking your chin to your chest. Repeat for 10-15 reps.
- Shoulder Blade Squeeze: Sit or stand with your shoulders back and down, and your arms at your sides. Squeeze your shoulder blades together and hold for 5 seconds. Release and repeat for 10-15 reps.
- Chest Stretch: Stand in a doorway with your hands on the doorframe at shoulder height. Step forward with one foot and lean your torso forward, stretching your chest. Hold for 15-30 seconds and repeat on the other side.
- Upper Back Stretch: Sit on the edge of a chair with your feet flat on the floor. Clasp your hands behind your head and round your upper back, tucking your chin to your chest. Hold for 15-30 seconds and repeat.
- Plank: Start on your hands and toes, with your wrists under your shoulders and your feet hip-width apart. Keep your body in a straight line and hold for 30-60 seconds.
- Reverse Plank: Sit on the floor with your legs extended and your hands behind you, fingers pointing towards your heels. Press into your hands and lift your hips towards the ceiling, squeezing your glutes. Hold for 30-60 seconds.
- Superman: Lie face down on the floor with your arms and legs extended. Simultaneously lift your arms, legs, and chest off the ground and hold for 5 seconds. Release and repeat for 10-15 reps.
- Child’s Pose: Start on your hands and knees, with your wrists under your shoulders and your knees under your hips. Sit back on your heels and stretch your arms out in front of you. Rest your forehead on the ground and hold for 15-30 seconds.
It is important to remember to breathe in and out through the nose during each exercise and focus on good form throughout the workout.
Resisted Chin Retractions
Resisted chin retractions are an exercise that targets the muscles of the upper back, specifically the trapezius and the rhomboids. These muscles are responsible for pulling the shoulders back and down, which helps improve posture. Here’s how to perform resisted chin retractions
Seated Thoracic Extension
Seated thoracic extension is an exercise that targets the thoracic spine, which is the section of the spine that runs from the base of the neck to the bottom of the ribcage. This exercise helps to improve mobility and flexibility in the thoracic spine, which can help improve posture and reduce pain in the upper back and shoulders. Here’s how to perform the seated thoracic extension.
Seated Thoracic Rotation
Seated thoracic rotation is an exercise that targets the thoracic spine, specifically the muscles that rotate the spine. This exercise helps to improve mobility and flexibility in the thoracic spine, which can help improve posture and reduce pain in the upper back and shoulders. Here’s how to perform seated thoracic rotation.
Wall angels are a variation of the classic “shoulder blade squeeze” exercise that targets the muscles in your upper back, shoulders, and chest. These muscles, when weak, can cause poor posture and rounded shoulders. The exercise helps to improve posture and prevent pain and injury by strengthening these muscles. Here’s how to perform wall angels.
Band pull-apart is an exercise that targets the muscles of the shoulders, specifically the posterior deltoids, the rotator cuff muscles, and the trapezius. This exercise helps to improve posture, prevent injury, and increase overall shoulder strength. Here’s how to perform band pull-apart.
Bent-0ver Row With Band Tension
Plank to Downward Dog
The Plank to Downward Dog is a dynamic exercise that targets multiple muscle groups in the body, including the core, shoulders, back, and legs. This exercise helps to improve strength and flexibility, as well as promote good posture. Here’s how to perform the Plank to Downward Dog.
Towel Reverse Lunge
The towel reverse lunge is an exercise that targets the muscles of the legs, specifically the quadriceps, hamstrings, and glutes. This exercise also engages the core muscles and helps to improve balance and stability. The addition of the towel provides an additional challenge to the exercise by requiring extra grip strength and stability. Here’s how to perform the towel reverse lunge:
- Hold a towel in each hand and stand with your feet hip-width apart.
- Step one foot back and place the towel behind the foot, pulling it towards you with both hands.
- Lower your body towards the ground, keeping your front knee over your ankle, and your back knee close to the ground.