11 Exercises to correct droopy shoulders and have a beautiful posture

The demands of modern life, such as sitting for hours and hours working or studying, make us forget to maintain good spine posture. And bad posture leads to an imbalance of the muscles, which means they can’t support the body properly.

Fortunately, this can be solved with a relatively simple set of exercises that, in addition to improving posture, are able to reduce back pain, eliminate headaches, increase energy and improve circulation and digestion.

O awesome.club is ready to help its readers achieve a beautiful and healthy body. We discovered 11 simple exercises that anyone can do at home to improve their posture. In the end, we included a little tip as a bonus for anyone who likes a good massage. But remember to always look for a specialist if you feel any discomfort during these activities.

The first thing to do is try to relax your upper muscles. The upper trapezius stretch is perfect for this.

Starting position: For this exercise, you can stand or sit on a yoga mat or blanket. Keep your head straight.

What to do:

Slowly move the right ear towards the right shoulder. When doing the movement, it is normal for your left shoulder to also rise. If this happens, bring your head back to the starting position and try to relax your left shoulder. Place your right hand on your left cheek. Do not lower your head, but move it to the side. This will stretch your upper trapezius muscles. Calmly, breathe and try to remain still and relaxed for 30 seconds. Slowly withdraw your hand, return to the starting position and repeat on the other side.

The Superman exercise engages the upper and lower back. It helps fight low back pain and prevents curvatures in the spine.

Starting position: Lie on your stomach on the yoga mat (or blanket).

What to do:

Extend your arms and legs. Keep your neck neutral. Keep your torso still and lift your arms and legs towards the ceiling. Try to form a “U” with your body, as in the image above. Hold the position for 5 seconds, lower your arms and legs and return to the starting position. Repeat 10 times — or 8 times if you’re just starting out.

The bridge works your glutes and strengthens your lower back, which is important for good posture.

Starting position: Lie on the yoga mat, bend your knees and place your feet hip-width apart. Extend your arms along your body.

What to do:

Squeeze your glutes and lift them up, creating a straight line with your body. Your shoulders should be on the floor. Hold this position for 10 seconds and slowly lower your body back to the starting position. Repeat 15 to 20 times — or 10 to 12 if you’re not in shape. Rest for 30 seconds every 5 repetitions.

This is an effective exercise to stretch your back and shoulder muscles, eliminating tension and pain.

Starting position: Stand on a yoga mat (or blanket) with your feet shoulder-width apart. place your hands outstretched behind you and interlace them, as in the image above.

What to do:

Bring your shoulder blades together and start lifting your arms. Try to feel the tension in your spine and shoulder muscles. For a greater spine stretch, lean forward and raise your clasped hands. Hold this position for 10 to 15 seconds. Slowly return to the starting position. Repeat 20 times — or 15 times if starting out.

A foam roller is relatively inexpensive (about $100) and can help you ease back muscle pain, get your shoulders in the right position and improve your overall posture.

Starting position: Grab a yoga mat and lie down with your feet hip-width apart and feet flat on the floor. Place the roller below the shoulder blade.

What to do:

Keep your hands behind your head for support. Move your hips into bridge pose and maintain balance, supporting your body with your legs. Inhale, push through your body with your heels and roll the cylinder into your spine. Stop when the roller reaches the top of your shoulder blades. Exhale and roll the cylinder down to your mid-back. Repeat the exercise, staying for 30 to 45 seconds in the bridge position.

The cat and cow exercise is great for stretching your back, lower spine, and core muscles.

Starting position: Get on all fours on the yoga mat, place your hands under your shoulders and your knees and feet hip-width apart. Keep your fingers pointing straight ahead. Your spine should be natural and straight, without bending or arching.

What to do:

Cat position: exhale and contract your abdominal muscles. Arch your spine toward the ceiling, bringing your head to your chest, in line with your spine. Hold the position for 10 seconds. Cow Pose: Slowly start to bring your abdomen to the floor and try to feel the tension in your lower back. Bring your shoulder blades together. Hold for 10 seconds and return to the starting position. Repeat 15 times.

Stretching the hip flexor muscle will help release tension from the muscles in your pelvis and lower back.

Starting position: Kneel on a yoga mat, bring your right leg forward and bend it at a 90 degree angle. Your foot should be on the floor. Support yourself on your left knee, which should also bend 90 degrees.

What to do:

Slowly start by bringing your right knee forward and contract your abs. She squeezes her glutes and continues to bring her hips forward. Your left knee should bend into a position slightly greater than 90 degrees. Keep your spine straight and don’t arch your back forward or backward. Hold this position for 10 seconds to feel the muscles stretch and slowly return to the starting position. Repeat 10 times on both sides — eight times if you’re not used to it.

The bird dog helps to end back pain, strengthens the abdomen region and promotes correct posture.

Starting position: Get on all fours on the yoga mat, with your hands under your shoulders and your knees hip-width apart. Your spine should be straight and neutral.

What to do:

Raise your right hand and left leg at the same time, bringing them parallel to the floor. As you do this, stretch your neck and bring your chin to your chest. Look at the floor and stay there for 10 seconds — or 8 seconds if you’re not in shape. Return to the starting position and repeat the same exercise with your left hand and right leg. Repeat each move 10 to 15 times — or 8 times if you’re not in shape.

The plank is not only effective in burning fat, but also helps to strengthen the muscles of the spine, prevents back pain and improves posture.

Starting position: Place your forearms on the yoga mat and align your elbows below your shoulders. Your arms should be parallel to your body, shoulder-width apart.

What to do:

You can put your hands together for more comfort. Correct the neck and spine, looking at a point on the floor, about 30 centimeters in front of the hands. Make sure your head is in line with your back. Hold this position for 20 seconds.

Lateral spine stretch can help combat pain and tension in your lower back and torso. In addition, it works the muscles of the shoulders.

Starting position: Lie on your side on a yoga mat and bend your knees and hips to 90 degrees. Extend your arms at your sides.

What to do:

Bring your bent legs to the left side of your body, stretching the right side, with your arms open at shoulder height. Your shoulder blades should be on the floor and your legs should remain in the same position. Hold for a few seconds and return to your starting position. Do 30 repetitions for each side.

A simple tennis ball can help you to remove pain in your shoulders in different areas and relax them. All you need is a tennis ball and a wall.

Starting position: Stay close to the wall. Place the tennis ball on the wall and lean on it, both front and back, applying pressure and relaxing your shoulders.

What to do:

Start making a circular motion around that muscle and try to identify which are the sore spots. Hold a ball at this point until you feel the tension and pain disappear. Keep doing this until you relax all your pain points. Repeat on the other shoulder.

Thai massage is an ancient method of massage that uses stretching and gentle pressure on the body to relieve muscle and joint pain and balance your body. This massage helps make the muscles more flexible and eliminates chronic stiffness. For best results in achieving good posture and a healthy spine, you can try this type of massage, focusing on your spine muscles.

Exercises can be effective, but it’s also important to pay attention to your posture throughout the day and strive to keep your spine straight.

Do you have good posture? Maybe you know some exercises that help relieve back and shoulder pain. Share your tips in the comments!