Five Quick Exercises You Can Do To Fix Your Hunched Posture

Our necks, shoulders and backs suffer when we hunch over our keyboards and screens all day. If you’d like to correct your posture, these 30-second exercises could help.

Marc Perry, CEO of BuiltLean, demonstrates the five exercises in the video above. They include:

1. Chest stretch: Hold the corner of a wall with one extended arm and lean forward. Hold for 30 seconds and repeat on the other side.
2. Chest compression: Use a tennis ball or massage ball to massage your chest.
3. Upper back foam rolling: Roll up and down your upper back. (Bonus: Here’s how to use the foam roller to massage your entire body.)
4. Prone Y stretch: Lie on the floor on your stomach and put your arms overhead in a Y shape, then lift your upper body and hold for 5 to 10 seconds.
5. Close grip row: Wrap a resistance band around a stable object and pull the bands in. Do 15 reps.

Perry recommends doing three sets of each exercise, but even doing just one could help you feel better. I do the first exercise almost every day, and it really works to relieve much of the tension I’m always carrying around in my shoulders. If you want to use just a wall and don’t have any of these props, we’ve shared three other exercises you can do to help your posture. And, for further reading, see these top 10 tips to fix your posture.

Check out BuiltLean’s article below for extra tips.

5 Exercises to Correct Rounded Shoulders From Office Work [BuiltLean]