5 MIN Bye Bye Round Back - mobility & stretching, fix your posture and stop slouching, by Jenna Laubser on YouTube. 5 min 35 s.
- Video length
- 5 min 35 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Stand tall with your feet hip width apart and let your arms hang. Take a few slow breaths and relax your shoulders away from your ears before you start.
Roll your shoulders slowly backwards in big circles for about 20 seconds, then reverse the direction. Keep the movement smooth and avoid shrugging up towards your ears.
Open your chest by clasping your hands behind your back and gently lifting them away from your body. Hold for 20 to 30 seconds while keeping your ribs down.
Stretch your upper back by reaching both arms forward and rounding through the spine. Then lift your chest and squeeze your shoulder blades together for the same count.
Do a wall angel: stand with your back to a wall, arms bent at 90 degrees, and slide them slowly up and down while keeping contact with the wall. Repeat 8 to 10 times.
Finish with a doorway chest stretch. Place your forearms on the frame at shoulder height, step one foot forward and lean in gently for 20 to 30 seconds.
Sit or stand tall, pull your chin slightly back so your ears line up over your shoulders, and hold for 5 seconds. Repeat 5 times to reset your head position.
Tips and common mistakes
Do the routine every hour or two at your desk rather than once a day for the best effect.
Keep every stretch gentle and never bounce or force the range.
Raise your screen to eye level and keep your feet flat so you slouch less between sessions.
Questions
How often should I do this routine?
Aim for once or twice a day, and add a short version every hour or two if you sit for long stretches. Consistency matters more than length.
Will this fix my posture permanently?
Stretching helps relieve tightness, but lasting change comes from strengthening your upper back and adjusting your desk setup. Use this as a quick reset alongside regular strength work.
Can I do this at my desk?
Yes. Most moves work standing or seated, and the doorway stretch needs only a nearby door frame.
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.
