Un-Slump Your Shoulders: Stretches for Anyone Who Sits All Day

Shoulder Blade Squeeze: Strengthening the Back

Equally important as stretching the front is strengthening the back to support better posture. The shoulder blade squeeze is a simple yet effective exercise that targets the rhomboids and trapezius muscles. To perform this exercise, sit or stand with your back straight. Draw your shoulder blades together as if trying to hold a pencil between them. Hold this contraction for 5-10 seconds, then release. Repeat this exercise 10-15 times. By regularly incorporating shoulder blade squeezes into your routine, you can enhance the strength and endurance of your upper back muscles, which are crucial for maintaining an upright posture throughout the day.

Neck and Upper Trapezius Stretch: Relieving Tension

Slumped shoulders often lead to tension in the neck and upper trapezius muscles, resulting in discomfort and headaches. A targeted stretch can alleviate this tension. Sit or stand with your back straight and gently tilt your head to one side, bringing your ear towards your shoulder. Use your hand to apply gentle pressure, enhancing the stretch. Hold for 15-30 seconds and repeat on the other side. This stretch helps lengthen the muscles along the side of the neck and upper shoulders, reducing tightness and promoting relaxation. Incorporating this stretch can provide immediate relief and contribute to long-term posture improvement.