Shoulder Blade Squeeze
Strengthen your upper back and shoulders by squeezing your shoulder blades together. Hold for 5-10 seconds, then relax. Repeat 10-15 times for better posture.
Chin Tuck
Improve neck alignment by gently tucking your chin towards your neck. Hold for 5-10 seconds, then return to start. Do 10-15 reps to reduce neck strain.
Chest Stretch
Stretch your chest by interlacing fingers behind your back, lifting arms, and squeezing shoulder blades. Hold for 15-30 seconds. Repeat to open up your chest and shoulders.
Cat-Cow Stretch
Enhance spinal flexibility by moving between cat and cow poses. Inhale into cow pose, exhale into cat pose. Perform 10-15 reps to ease back tension.
Plank
Build core strength by holding a push-up position with a straight body line. Engage your core for 30 seconds to 1 minute. Aim to improve posture and core stability.
Glute Bridge
Strengthen lower back and glutes by lifting your hips off the ground. Hold briefly at the top, then lower. Repeat 10-15 times to support better posture.
Wall Angels
Stand against a wall and move your arms up and down in a "snow angel" motion. Keep arms and back against the wall for 10-15 reps to improve upper back posture.
Seated Twist
Boost spinal mobility by sitting with crossed legs and twisting your torso side to side. Hold each side briefly. Repeat to alleviate back and hip tension.