Improving posture and strengthening the upper back can be as simple as sitting tall and activating the right muscles. One great exercise for this is the Seated Scapular Retraction. This move helps strengthen the muscles between your shoulder blades and can help counteract the effects of prolonged sitting or slouching.
How to Do Seated Scapular Retractions:
- Sit Tall
Begin seated with good posture. Keep your spine straight and your shoulders relaxed. - Position Your Hands
Rest your hands comfortably on your thighs. - Retract Your Shoulder Blades
Squeeze your shoulder blades together, pulling them back as if you’re trying to hold a pencil between them. - Hold
Maintain the squeeze for about one second. - Release
Slowly release and return to the starting position.
Tips:
- Keep the movement controlled and steady.
- Avoid shrugging your shoulders up toward your ears.
This simple yet effective exercise can be done almost anywhere and is a great way to maintain posture throughout the day.