If you have hunched shoulders that means that you’re probably not sitting correctly. Maybe a better posture workout can help you correct your posture and relieve some tension.

It’s also worth noting that poor posture is not the only cause associated with hunched shoulders, but it’s one of the primary factors. Other causes can be spine or neck injuries, overweight and muscle imbalance.

Regardless of the reason, the exercises we’ll include in this better posture workout can help you prevent hunched shoulders. We’ll start with a few stretches. Then we can move on to some exercises you can include in your routine to improve your posture.

Stretches

If you want to feel some relief while you’re working, the following stretches can help you.

• Arm circles – You must stand up with outstretched arms to each side for this stretch, so you make a “T” posture. Start moving your arms in clockwise circles. After 20 repetitions, you can start doing counterclockwise circles, and so on.
• Chest stretches – Clasp your hands behind your back while straightening your arms. Start lifting your arms slowly until you feel the stretch in your chest and shoulder areas.
• Shoulder lifts – This stretch is quite simple. All you need to do is lift your shoulders to your ear while you’re inhaling, then put them back in their normal position while exhaling.
• Upper arm stretches – Start by extending your right arm out and putting your left hand on the elbow of the outstretched arm. Then, pull it slowly to your chest until you feel the stretch. You can repeat it for the other arm.

You can do some of these stretches while you’re working or doing other activities. They take little time, allowing you to continue with the rest of your day without feeling exhausted. If you want to learn some full exercises you can incorporate into your routine, jump to the next section.

Exercises

The following exercises are quite easy to perform. You can include them in your usual workout routine or do them sporadically throughout the day if you’re feeling like your upper back is feeling tense.

Side planks

You’ll be more comfortable if you perform this exercise on a mat.

Start by lying on one side. Place your elbow beneath the shoulder.

Now, make sure to emphasize your abdominal muscles while you’re lifting your hips. At this point, only your feet and elbow should be touching the floor.

Hold that position for thirty seconds, then move onto the other side. Repeat until you complete two minutes.

Wall angels

This exercise can help you strengthen the muscles that hold your shoulders back. It can help you feel relief if you deal with hunched shoulders often.

Get up and put your back against a wall while your arms are out to each side. You should be touching the wall with the back of your hands.

Next up, slowly move up your arms toward your head. Try to maintain your elbows on the wall.

Lower your arms again to the initial position.

Repeat the same exercise at least ten times as if you were making snow angels.