02/04/2026
Instructions below: 👇
These exercises activate the muscles that keep your posture strong and balanced.
Add them after studying, after training, or whenever you feel stiff.
1. Arm Circles: Keep your upper body upright and stable. Raise your arms and move them in a large circle until they meet behind your back. Slow and controlled. 30s.
2. External Shoulder Rotations: Choose a resistance that allows control. Keep wrists and elbows steady and rotate the shoulders outward while keeping them flat. Focus on quality. 3 x 15 reps.
3. Glute Bridges: Lie on your back with feet flat. Push through your heels and lift your hips while squeezing your glutes. Keep your core engaged and avoid arching your lower back. 3 x 15 reps.
4. Pull-Aparts: Choose a distance that suits you. Keep your chest upright and core engaged. Move your arms slowly and controlled. Stop if there is pain. 30s.
5. Wall Posture Hold: Stand against a wall and press your arms and hands into it. Keep your entire back against the wall and engage your core so there is no gap in the lower back. 30s.
Save this post and add these exercises after long study sessions.
