Modern life affects our posture when we spend hours sitting down and neglecting the position of our spine. Bad posture leads to an imbalance in our muscles, which means that they cannot support the body properly.

Fortunately, this can be fixed with a series of effective exercises. Additionally, they can help reduce back pain, stop headaches, increase energy, and improve circulation and digestion.

We are ready to help our readers achieve a beautiful and healthy body, and we found 11 simple exercises that anyone can do at home.

Rounded Shoulder Exercises to Correct Your Posture

Upper trapezius stretch

It is best to start with the shoulders to relax the upper muscles. an upper trapezoid stretch it is perfect for this.

Initial position: For this exercise, you can stand or sit on the yoga mat however you like. Keep your head straight.

To do:

Slowly move your right ear toward your right shoulder. When he does this, it is normal for his left shoulder to rise as well. If this happens, return your head to the starting position and try to relax your left shoulder.

Place your right hand on top of your head and place it on your left cheekbone. Don’t push your head down with it, just stay there. This will stretch your upper trapezius muscles very gently.

Breathe calmly and sit in this position for 30 seconds. Slowly remove your hand, return to the starting position, and repeat on the other side.

Superman

He Superman the exercise engages the upper and lower back. Helps fight back pain and prevents the spine from bending.

Initial position: Lie face down on the yoga mat.

To do:

Extend your arms and legs. Keep your neck neutral. Keeping your torso still, raise your arms and legs toward the ceiling. Try to form a “U” with your body.

Hold the position for 5 seconds, lower your arms and legs, and return to the starting position.
Repeat 10 times.

Bridge

The bridge works the glutes and strengthens the lower back, which is important for good posture.

Initial position: Lie on the yoga mat, bend your knees, and place your feet hip-width apart. Place your arms at your sides.

To do:

Wrap your buttocks and lift them up, creating a straight line with your body. Your shoulders should be on the ground.

Hold this position for 10 seconds and slowly lower your body back to the starting position. Repeat 15-20 times. Rest 30 seconds every 5 repetitions.

Reverse shoulder stretch

This is an effective exercise to stretch the muscles of the back and shoulders and remove tension and pain from them.

Initial position: Stand on a yoga mat, with your feet wider than shoulder-width apart, place your hands behind you and bring your palms together.

To do:

Bring your shoulder blades together and begin to raise your arms. He tried to feel the tension in the muscles of the spine and shoulders.

To further stretch your spine, lean forward and raise your clenched fists up. Hold this position for 10-15 seconds.

Slowly return to starting position. He repeat 20 times.

Foam roller exercise for upper back

A foam roller will help relieve back muscle pain, correct rounded shoulders, and improve your overall posture.

Initial position: Take a yoga mat and place it with your hips apart and feet on the floor. Place the foam roller just below the upper back in the shoulder blade area.

To do:

Bring your hands behind your head, this will support it. She brings your hips into a bridge position and balances by supporting your body with your legs.

Inhale, push off your body from your heels, and roll onto your spine. Stop when the roller reaches the top of your shoulder blades.

Exhale and roll back until the roller reaches the bottom of your ribcage. Repeat this for 30-45 seconds.

Exercise can be effective, but it’s also important to pay attention to your posture throughout the day and work to keep your spine straight.

Do you have a good posture? Maybe you have some exercises that will help relieve back and shoulder pain? Let’s share the comments!