- Begin with a simple stretching exercise. Grasping a rolled up towel in one hand, drape it over your back and grasp the bottom end with the other hand. Very gently, raise the higher hand up over your head until you feel the stretch in the shoulder of your other arm. Pull only enough to gently stretch the muscles. Breathe slowly and deeply while performing this exercise to naturally improve posture. Continue this exercise for at least three minutes.
- For rotator cuff exercises, begin by lying down on your side. Support your head by either propping it up on the arm underneath you or simply lying your head onto the arm lying flat on the ground and stretched out above your head. In other words, your neck will remain on the same plane as your spine. Your knees should be slightly bent. The elbow of the arm on top will rest on your hip. During this entire exercise, the elbow shouldn't leave your hip. Your arm will be in a 90-degree position. Holding a 2-pound dumbbell so your fingers are facing the floor, slowly pulse up and down, 5 to 7 inches for 20 reps. The wrist will remain locked, and only your forearm will move. Repeat this step, but move your hand so the thumb is facing up. Afterward, repeat again but this time with your thumb facing down. Repeat each of these three steps again, but also move your fist slowly toward the middle of your chest and back again.
- Train your scapula to properly move around the thorax while improving your posture. Get down on your hands and knees to begin. Place your hands directly underneath your shoulders. Lock your elbows. In this exercise, there should be no bending of the elbows. Using just the muscles between your scapula, slowly lower and raise your chest. The distance will only be a few inches, and your lower back should not move. Note this is not a yoga exercise, and the back should not be arched along the entire spine. Begin with three sets of 10 with a minute of rest between.
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