10 MIN POSTURE CORRECTION WORKOUT | Fix Rounded Shoulders + Forward Head, by Hailey C. on YouTube. 13 min 18 s.
- Video length
- 13 min 18 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Clear a space and warm up for one to two minutes with slow arm circles and shoulder rolls. Keep the circles small and smooth.
Open your chest in a doorway. Place your forearms on the frame, step forward gently until you feel a stretch, and hold for 20 to 30 seconds. Repeat twice.
Lie face down for prone Y raises. Reach your arms overhead in a Y, reach long, then lift them a few inches, squeeze your shoulder blades and lower slowly. Do 8 to 12 reps.
Do prone W raises. Bend your elbows to 90 degrees with hands near your head, squeeze your shoulder blades down and back, lift a few inches, hold one second and lower. Do 8 to 12 reps.
Add straight arm back raises. Arms out to the sides with thumbs up, lift slowly and think about the shoulder blades moving, not the hands. Do 8 to 12 reps.
Finish the back work with a rear shoulder move such as prone reverse flies. Arms out, thumbs up, lift slowly, squeeze at the top and take three seconds to lower. Do 8 to 12 reps.
Practice chin tucks for forward head posture. Sit or stand tall, glide your chin straight back without tilting your head, hold two to three seconds and release. Do 8 to 10 reps.
Cool down with a doorway chest stretch and a slow child's pose, 20 to 30 seconds each. Breathe out as you relax into the stretch.
Tips and common mistakes
If you feel the move in your neck or lower back instead of your upper back, reduce the range and reset.
Keep your ribs down and your core lightly engaged so you don't overarch your lower back.
Move slowly: squeeze at the top and take two to three seconds to lower, never swing your arms.
Stop and see a healthcare professional if you get sharp pain, numbness, tingling or weakness.
Questions
How often should I do this posture workout?
Two to three times a week is a good start. On the other days you can do the doorway chest stretch on its own.
How long until I notice better posture?
You may feel looser after one session. Lasting change usually takes a few weeks of consistent upper back strengthening.
Should I feel this in my neck?
No. If your neck works harder than your upper back, reduce the range and keep your chin slightly tucked.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
