11 Exercises To Fix Rounded Shoulders And Sculpt Beautiful Posture
These days modern life definitely takes a toll on our body structure, especially our posture when we sit for hours on end neglecting the position of our spine. This results in poor posture which only causes muscle imbalances which cannot support our body properly. But, this can all be fixed if you perform certain simple exercises. These 11 exercises reduce back pain, prevent headaches, improve digestion and circulation and even help in increasing energy.
1 Upper trapezius stretch
Stretching your shoulders first, helps in relaxing the upper muscles, so it would be best to begin with stretching the upper trapezius.
You can either stand or sit on your yoga mat with your head completely straight. Now move your right ear down and towards your right shoulder. Your left shoulder might also lift as well. If it does, then bring your head back to its original and relax your left shoulder before continuing. Bring your right hand over your head and place it on your left cheekbone, but don’t try to push your head down with it. Just keep it placed there letting your upper trapezius muscles stretch gently. Hold this position for 30 seconds while breathing calmly and bring your head back to its original position. Repeat this stretch on the opposite side with the other hand as well.
This helps prevent a curved spine and reducing lower back pain to engage the upper and lower back.
Keep your neck neutral and extend your arms and legs. Now, lift your arms and legs upwards to the ceiling while keeping your torso stationary. With your body try forming a U-shape and stay in this position for 5 seconds before lowering your arms and legs back to their original position. Repeat this exercise 10 times.
Great for lower back strength, glutes and to correct poor posture.
Lie down on a yoga mat with your knees bent and feet placed hip-width apart. Keep your arms placed by your sides and raise your buttocks upwards until it forms a straight line with your body. All this should be done while your shoulders remain firmly on the floor. Hold this pose for 10 seconds after which you slowly lower your back to the initial starting position. Repeat this 15-20 times and rest in between every 5 reps for 30 seconds.
4Reverse shoulder stretch
Good for stretching out the back and shoulder muscles and relieves tension and pain.
Begin with bringing your shoulder blades together and raising your arms up. Try feeling the tension in your spine and shoulder muscles. For stretching your spine further bend forward while bringing your locked hands up. Hold this position for 10-15 seconds and then slowly return to the starting position and repeat 20 times in total.