In a society ruled by technology our posture has suffered, these exercises will help strengthen our weak postural muscles while also stretching our tight chest muscles that contribute to the rolled shoulder posture
a. Prone Cobra
What it does: Strengthens postural muscles
How to do it: Lying on your stomach on a mat, rest your forehead on the ground and your arms at your sides, palms facing down. Exhale and lift your head off the mat (keeping your neck in line with your spine), squeeze your shoulder blades together and pull them down your back while you rotate your wrists out, trying to get your thumbs to point up to the ceiling. Hold for five seconds lower and repeat five times. Do two sets.
b. Pec Stretch
What you need: a wall
What it does: Stretches the chest muscles (pectoralis major)
How to do it: Standing beside a wall, place your right forearm on the wall so that your elbow is at shoulder height and bent to 90-degrees. Turn your body away from the wall until you feel a stretch in your chest. Hold for 15 seconds. Switch sides. Do two sets. To change the angle of the stretch try adjusting the height of your elbow by lowering and raising it until you find the “sweet spot” for this stretch.