One of the most common postural issues we see today is the imbalance between the chest and back muscles. The main culprit? Technology. Hours spent looking down at phones, tablets, or laptops pull us forward, tucking the chin and rounding the shoulders.
This creates a double problem: tight chest muscles and weakened, lengthened back muscles, which together lead to that slouched, rounded-shoulder posture many of us know too well.
But here’s the good news: with just a couple of simple exercises, you can start restoring balance and improving your posture.
1. Palm-on-the-Wall Stretch (Chest Opener)
- Stand with your fingertips facing backwards on a wall, hand inline with your arm.
- Step forward slightly with the outside foot and rotate your body gently into the room.
- Hold the stretch for 30 seconds, then repeat on the other side.
2. Swan Dive with Arm Raise (Back Strengthener)
- Lie face down with arms in a “W” shape.
- Inhale to prepare.
- Exhale as you lift your head, neck, shoulders, and arms off the floor.
- If comfortable, extend one arm at a time forward without pinching in your back.
- Inhale to prepare, then exhale to lower back down.
- Repeat for 4–10 reps.
These two moves—one to release tightness and one to strengthen the back—work together to correct imbalance and support better posture.
👉 Want more posture-friendly exercises? Join my online or in-person
Favorite
