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A Zenbody practice · Nº 14

Bring those shoulders back

For after a day at a desk. Strength work for the upper back, the kind that moves posture.

7 movements · about 4 minutes · standing to floor · no equipment

The sequence

1
Shoulder Rolls
30s
2
Chin Tuck
30s
3
Wall Angels
30s
4
Chest Opener
45s
5
Prone Cobra
45s
6
Prone Y Raise
30s
7
Child's Pose
45s

The movements

Shoulder Rolls, standing position

Shoulder Rolls

30s

Big slow circles. Let the shoulders lead.

  1. Stand tall with your arms hanging loose at your sides.
  2. Lift both shoulders up toward your ears.
  3. Roll them back and down, drawing the largest circle you can.
  4. Keep going, and reverse direction halfway through.

Easier: Roll one shoulder at a time if both together feels awkward. Seated works just as well as standing.

Chin Tuck, standing position

Chin Tuck

30s

Slide your chin straight back. Keep your eyes level.

  1. Stand tall with your shoulders relaxed and your arms loose.
  2. Look straight ahead and keep your eyes level.
  3. Slide your chin straight back, as though making a double chin.
  4. Hold there, then release slowly.
Where you feel itBase of the skullBack of the neck

Easier: Lie on your back with your head on the floor so you can feel the movement against something. Rest two fingers on your chin and guide it back gently.

Wall Angels, standing position

Wall Angels

30s

Slide your arms slowly. Head, shoulders, and lower back touching the wall.

  1. Stand with your back against a wall, feet a small step away from it.
  2. Press your low back, shoulders, and head gently into the wall.
  3. Bend your elbows and rest your arms on the wall, like a goalpost.
  4. Slide your arms slowly up and back down, keeping them against the wall.
Where you feel itFront of the shouldersChestBetween the shoulder bladesMid back

Easier: Let the wrists hover off the wall if they will not reach. Elbows stay. Lie on your back and do the same slide along the floor.

Chest Opener, standing position

Chest Opener

45s

Clasp your hands behind you. Lift and open.

  1. Stand tall and clasp your hands together behind your back.
  2. Straighten your arms and roll your shoulders back.
  3. Lift your hands away from your body.
  4. Lift your chest and breathe into the front of your shoulders.
Where you feel itFront of the shouldersChest

Easier: Hold a towel or strap between your hands if they will not clasp. Stand in a doorway with a forearm on each side and step gently through.

Prone Cobra, floor position

Prone Cobra

45s

Lift your chest, thumbs up, and squeeze your shoulder blades.

  1. Lie face down with your arms alongside your body, thumbs pointing up.
  2. Draw your shoulder blades together and down toward your hips.
  3. Lift your chest and hands a few inches from the floor.
  4. Hold, breathing easily, then lower slowly.
Where you feel itBetween the shoulder bladesMid back

Easier: Rest your forehead on a folded towel between lifts. Hold a light resistance band taut between your hands for more challenge as you get stronger.

Prone Y Raise, floor position

Prone Y Raise

30s

Arms overhead in a Y, thumbs up. Lift and lower slowly.

  1. Lie face down, arms stretched overhead in a wide Y, thumbs pointing up.
  2. Rest your forehead on the floor and lengthen your neck.
  3. Lift both arms a few inches, leading with the thumbs.
  4. Lower slowly and repeat with control.
Where you feel itBelow the shoulder bladesBacks of the shoulders

Easier: Lift one arm at a time if both together feels like too much. Hold light weights or a band for more challenge as you get stronger.

Child's Pose, floor position

Child's Pose

45s

Let everything settle. Breathe into your back.

  1. Kneel with your big toes together, knees as wide as feels good.
  2. Sit your hips back toward your heels.
  3. Walk your hands forward and rest your forehead down.
  4. Stay, and let your breath move your back ribs.
Where you feel itLower backHips

Easier: Rest your forehead on stacked fists or a pillow if it doesn't reach the floor.

More practices

Posture and strength

Stretches the neck, then strengthens what holds it up.

about 7 min · 11 movements · standing to floor

Standing hamstrings

Works the backs of the legs, hips to heels.

about 6 min · 7 movements · standing

Standing hips

Opens the hips without ever taking you to the floor.

about 6 min · 9 movements · standing

All twenty practices

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Bring those shoulders back · 4 min