15/04/2025
Exercises to improve posture
1. Chin Tucks
- Sit or stand tall and gently tuck your chin back (like making a double chin).
- Hold for 5 seconds, repeat 10–15 times.
✨ Targets: Cervical spine alignment, deep neck flexors, and upper traps.
Helps to realign your head over your spine and ease neck strain.
2. Thoracic Extension on Foam Roller
- Sit or lie on your back, placing a foam roller under your mid-back.
- Gently arch back over the roller and hold for 20–30 seconds.
✨ Targets: Thoracic spine (upper back), pectorals, and lats.
Helps improve upper back mobility and open up the chest, counteracting rounded shoulders.
3. Prone T Raises
- Lie face down, arms extended overhead, and lift them to form a “T”.
- Squeeze your shoulder blades together and hold for 2–3 seconds.
- Repeat 12–15 times.
✨ Targets: Rhomboids, middle traps, rear deltoids.
Strengthens the upper back to support good posture and prevent slouching.
4. Scapular Retraction (Squeeze)
- Sit or stand tall, and squeeze your shoulder blades together, holding for 3 seconds.
- Repeat 15–20 times.
✨ Targets: Rhomboids, middle traps, and lower traps.
Improves shoulder stability and strengthens the muscles that support proper shoulder alignment.
