Joint stress and upper back pain are the results of our days hunched over a computer, desk or cell phone. This 21st century posture puts our heads forward and our shoulders rounded. As a result our pectoral muscles are shortened, our necks, back and shoulders lose their strength and mobility, thus causing many postural issues and pain. Here are great ways to reverse this and get improve your posture.

Shoulder Blade Mobility - grab a broomstick or a weighted bar and hold it above your head. Wide grip and purposefully reach with your arms by using your shoulder blades. Move them, flare them, and get that separation they desperately need. Do 10-20 repetitions of these and 2-3 sets.

Shoulder Shrugs - hold broomstick by your knees with a long, straight back, neck neutral. Let your arms hang and gently shrug your shoulders and release. Move the muscles around the neck, shoulders, and shoulder blades. Do as many of these are they feel right and repeat.

Overhead lift and reach - hold the stick wide and begin making an arch from the hips to overhead. Repeat this a few times, reach the arms and stick above your head and shrug then bring back down. Breathe through this.

Shoulder Tracking - stand against the wall and put your arms and elbows at a 90 degrees. Keep neck, back and lower back flat against the wall, now gently move your arms against the wall up and back down. If it hurts come back to the place that it doesn’t and if you have mobility issues or feel stuck keep trying these movements.

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