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.


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.


    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.



      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.



        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.


          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.



            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 August 21, 2018

              30 Brilliant Camping Hacks I Wish I Knew Earlier

              30 Brilliant Camping Hacks I Wish I Knew Earlier

              Ah, camping. The great outdoors, the campfires, the food you’d never eat in civilised society: it’s a wonderful experience.

              That said, things can get a little bit tricky when we are left to the mercy of Mother Nature. Here are 30 fantastic camping hacks you can use to make your camping experience as wonderful as possible!

               1. Use sage to repel mosquitoes.


                Place some sage in your campfire and the smell is sure to ward off any pesky mosquitos.

                2. Liquid soap + cotton balls = no ticks.


                  If you or one of your fellow campers is having trouble with a tick, place the soap-soaked cotton on the tick for 20 seconds. The tick will eventually stop chewing and will come away with the cotton ball. If the tick was attached for a lengthy amount of time you may want to consider keeping it in a container so that you can test it for Lyme disease later.

                  3. Use an acorn cap as a whistle if you get lost.


                    It’s remarkably easy to get lost whilst camping. Here’s a full tutorial on how you can transform an acorn into a whistle!

                    4. Corn chips for kindling!


                      Doritos are a great way to start a fire, just be careful!


                      5. Use the rest of the chips for nachos.


                        Nachos are easy to pack, light and simple to make. Plus they’re incredibly tasty.

                        6. Use compact, microfibre towels!


                          These towels are incredibly easy to store and dry within an hour of use. Buy them here.

                          7. Wrap duct-tape around your water bottle for emergencies.


                            You never know when you might need some.

                            8. Make lamps out of jars and solar disks.


                              Get all the info you need here.

                              9. Sangria!


                                We know what’s really important. How to here!

                                10. One water bottle will hold eight eggs.


                                  By keeping all your eggs in a bottle you save time and hassle. Plus, no need to carry extra bowls or a whisk!


                                  11. Johnson’s Baby Creamy Oil is a surprisingly good mosquito repellent.


                                    Keep the bugs and the bug repellent smell at bay.

                                    12. DIY shower.


                                      All you need is a watering can and a large jug. Here’s the full instructions.

                                      13. Keep sandpaper handy to light matches.


                                        Glueing some sandpaper to the lid of a tupperware box where you can also store matches is a foolproof plan.

                                        14. Make s’moreos easily.


                                          15. MarshJell-o shots.


                                            Learn how to make these delicious things here!

                                            16. Or dip those marshmallows in Bailey’s. 

                                              Toast the marshmallow first and then dip it in Bailey’s.

                                              17. Turn a bottle into a spoon.


                                                It’s that easy!


                                                18. Grits repel ants.


                                                  Just sprinkle grits wherever you see ants.

                                                  19. Deodorant can be used to combat itchiness.


                                                    20. Wrap your meat in cabbage to stop it from burning.


                                                      That’s not an innuendo, it really will! The moistness in the cabbage creates the perfect barrier.

                                                      21. Foam noodles will stop any injuries.


                                                        For any fellow clumsy people, you know how possible it is to smack your head and cause serious injury. Placing a foam noodle on the awning strut narrows down at least one accident waiting to happen.

                                                        22. Carry some essentials in a small tin with you at all times.


                                                          You never know what you’ll need and when.

                                                          23. Take toothpaste dots instead of a whole tube.


                                                            Let the drops dry out over 3 days, add a little baking soda and put them in a resealable bag.

                                                            24. Use a stick to secure your tent.


                                                              By placing a stick in the main centre line you ensure the pressure is even throughout, which will stop the grommets being pulled out.


                                                              25. Vacuum seal your food before you leave.


                                                                26. Popcorn on the campfire.

                                                                Screen Shot 2015-01-22 at 13.42.59.png

                                                                  Popcorn that you can place on the stove at home can also be popped over a campfire. You can also make your own using this tutorial.

                                                                  27. You can even make bacon and eggs over it.

                                                                  Screen Shot 2015-01-22 at 13.43.14.png

                                                                    That’s right! Full instructions here.

                                                                    28. Keep your toiletries handy.


                                                                      Buy this magnificent contraption here.

                                                                      29. Compact, unbreakable cups!


                                                                        Get them while you can!

                                                                        30. Tic-Tac boxes are great for storing ingredients.


                                                                          With these 30 camping tips and tricks, you can work DIY magic into nearly every aspect of camping, and make your next camping trip a comfortable, easy blast. Good luck!

                                                                          Featured photo credit: Unsplash via

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