Angel on the wall
This exercise helps strengthen the muscles between the shoulder blades, improves shoulder mobility and supports maintaining the correct posture in the upper back. If it is difficult to hold your hand close to the wall when performing, it may be a sign that your shoulders and upper back are less flexible or have reduced strength. Regular exercise will help improve posture and increase flexibility of the shoulder area.
Stand leaning back against the wall. Keep your head, shoulders and hips close to the wall. Lift your arms to shoulder level, bend your elbows 90 degrees, creating a W-shaped shape. Slowly raise your arms above your head and then lower them. Do 10 - 12 times.
Stretching resistance rope
The exercise helps strengthen the upper back muscle group, improves the ability to control the shoulder blades and limits the situation of shoulders falling forward due to sitting for a long time. When the muscles between the shoulder blades are stronger, maintaining a straight posture will become easier.
Hold the resistance band across your shoulders. Hold both hands almost straight. Pull the band to both sides. Tighten both shoulders when pulling. Slowly return to the starting position. Do 12 - 15 times.
Chin flexion
This is a simple exercise that helps strengthen the deep neck muscles, supporting adjusting the head posture forward - a common condition in people who regularly use computers or phones. Performing it regularly can help reduce pressure on the cervical spine and improve posture.
Stand or sit up straight, eyes looking forward. Slowly pull your chin back. Hold for 3-5 seconds and then relax. Repeat 10-15 times.
