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If you spend a lot of time sitting, slouching, or glued to screens, chances are your posture could use some work. Rounded shoulders, forward head tilt, and upper back stiffness aren’t just aesthetic concerns. They affect how you breathe, how you move, and how you feel.
This simple shoulder routine, done three times per week, can be the difference between chronic tightness and lasting posture correction. It takes just a few minutes, but requires focus on form. Here’s the breakdown:
1. Elbow Curls – 5 sets of 20 reps
Stand tall with your hands placed on your temples, elbows pointing forward. Bring the elbows toward each other in front of your face, then open them back out as far as you can. Keep the movement smooth. This helps open up the chest and retrain your scapula positioning.
2. Reverse Shoulder Circles – 5 sets of 20 reps
With arms relaxed by your sides, begin drawing wide, controlled backward circles with your shoulders. This activates the upper back muscles and releases tension built up from sitting or hunching.
3. Forward Shoulder Circles – 5 sets of 20 reps
Repeat the same movement in the opposite direction. This helps balance the joint mobility and makes sure you are not favoring one direction.
Form is everything.
While doing these exercises, your body position determines how effective they are. Follow these cues:
- Butt back: Shift your hips slightly behind you, almost like a light athletic stance. This locks in your pelvic alignment.
- Eyes up: Keep your gaze forward or slightly above eye level. This trains your neck and spine to hold a better vertical line.
- Feet straight: Make sure your toes point forward and not out. This keeps your hips and knees aligned.
- Stay off your heels: Keep a slight forward weight bias on the balls of your feet to remain engaged and active.
Done regularly, this routine will loosen tight shoulders, improve posture, and reduce pain or fatigue from poor alignment. It’s not about lifting heavy or sweating buckets. It’s about consistency and position.
Start with three days per week and stay mindful with every rep. Good posture isn’t just a habit. It’s a discipline. And this is where you begin.
