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6 Stretch Exercises To Fix Your Rounded Shoulders

6 Stretch Exercises To Fix Your Rounded Shoulders

To see if you have rounded shoulders, try looking at yourself in the mirror and let your arms fall naturally by your side. If your knuckles are facing you, then there’s a high chance you’re suffering from it.

When we slouch at our desk all day, we’re actually doing more harm to our spines and muscles than we can ever imagine. Our back muscles are stretched and strained, our chest muscles are shortened, the muscles in our shoulder blades weaken, all of which causing us to look like hunched back ogres.

To prevent from suffering such an unsightly feature, here are 6 simple stretch exercises that you can do every day.

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1. Shoulder Squeeze Stretch

The shoulder squeeze stretch exercise is so effective yet so simple to do that you can do it in your office while at work. Simply lock both hands behind your back and stretch as far back as possible. To do this effectively, you can pretend that you have an orange in between your arms and you are going to squeeze the juice out of it. Do this for 10 seconds per stretch 3-4 times a day.

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    2. Band Stretching Exercise

    With a little bit of resistance to the stretch, using an exercise band to stretch those worn out shoulders is also a great way to keep your posture in check. The external rotation with the band as shown below helps stretch the rotator cuff which is a group of tendons around the shoulder blades. To do this, simply wrap the band around a sturdy structure and with one hand, simply pull the band in a 180-degree motion towards you. Go back to the original position slowly and do for 10-15 repetitions per arm.

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      3. The Baby Cobra

      The baby cobra looks like a plank but has a different function to it. Doing the baby cobra pose actually helps to stretch those back muscles that are used to go into slouch position at almost half of your day. To perform this, simply lie flat on your stomach with your hands beside your shoulders. Slowly lift yourself up until you can feel the stretch on your lower back. Slowly go back down and repeat 10-12 times.

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        4. Bridge

        The bridge pose stretches your chest, shoulders and back. Not only that, it also helps you calm you down and helps to rejuvenate your tired legs. Simply lie on your back with your feet flat on the ground. Taking a deep breath, lift your hips off the floor as high as you can but without discomfort. Tuck your shoulders in and lock your hands together under your waist. Slowly lower yourself down and repeat 10-12 times.

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          5. Camel Pose

          The camel pose is an intermediate stretch position but when done correctly, it can give you an effective stretch on your back and shoulders. To do this, kneel on the floor with both legs flat and parallel to the ground. Push your buttocks forward and grasp a structure such as a chair behind. Breathe and lift your chest up to the sky and feel the stretch. Hold this position for 10-12 seconds and repeat.

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            6. Planking

            Planking has had a good reputation among people with back injuries or shoulder stiffness. The plank is so easy and effective and it also has an impressive list of benefits if done frequently. Some of the benefits include balance and posture, flexibility and what we’ve always wanted – a toned belly. Simply lie on your stomach and using your arms to support yourself, lift yourself up to get into the plank position with your back and buttocks parallel to the ground. Hold the position for 30 seconds to 1 minute.

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              Last Updated on December 13, 2018

              12 Practical Tips To Stay Fit For Christmas

              12 Practical Tips To Stay Fit For Christmas

              Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

              A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

              1. Eat Before Heading Out

              First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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              2. Select The Treats

              Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

              3. Avoid Skipping Meals

              Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

              4. Drink With Moderation

              It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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              5. Be Active

              You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

              6. Get Out Of The House

              Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

              7. Don’t Skip Your Strength Workouts

              Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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              8. Set Realistic Goals

              You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

              9. Enjoy Yourself

              Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

              10. Drink A Lot Of Water

              This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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              11. Eat Less And More Often

              Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

              12. Prioritize Your Workouts

              Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

              So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

              Happy Holidays everyone!

              Featured photo credit: rawpixel via unsplash.com

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