Back weight exercises
As you work on the computer, hang something behind your back to pull your upper body back, helping you keep your spine straight. A simple clothes hanger will help you do this simple exercise.
The “free fall” pose
This exercise is a continuation of the previous exercise. While you’re still standing at the wall, spread your arms to your sides and slowly lean forward without bending your knees. Hold this position for 10 seconds.
Stand against the wall
Stand up straight as shown. Make sure you can feel the wall with your shoulder blades, butt, and calves. Tighten your abdominal muscles and take several deep breaths and exhales.
Without moving your lower body, place your hands behind your head and rotate your upper body to the left so that your shoulders are at a straight angle with the back of the chair. Hold this position for 5 seconds and rotate to the right.
Exercises to keep abs
The pose is held with your back and abdominal muscles equal. When you keep your abs tight, your back should straighten on its own. A wide belt or a high-waisted skirt or pants will help keep your abs in the correct shape.
Exercises that focus on chest weight
When doing household chores, hang a backpack with its contents over the front of your body. Your body will try to cope with the weight and pull your shoulders back for balance.
These exercises are all short-term: they work almost immediately, but don’t last long. For best results, perform the above exercises regularly, adding more exercises you learn.
Sitting on the edge of a chair, push one leg under the chair as far as you can and extend the other leg. This pose will help you sit up straight for balance. Sit in this position after doing other exercises.
Sit on the edge of a chair and put your arms behind your head. Bend your spine and look up at the ceiling. Slowly pull your head back, still looking up at the ceiling, until you touch the back of the chair.
The “hand lock” position
Place one arm behind your back. Lift the other person up and place your hands near the bent shoulder blades at the elbows. Grasp the hand and pull the elbow of the arm up. Switch hands after 5 seconds.
Bring your hands behind your back and clasp your palms together as shown in the image above. It is important to form a straight line of the arm from one elbow to the other. Your shoulder blades should be in harmony. Hold this position for 10 seconds.