3. Doorway Stretch
This exercise loosens those tight chest muscles!
Standing in a doorway, lift your arm so it’s parallel to the floor and bend at the elbow so your fingers point toward the ceiling. Place your hand on the doorjamb.
Slowly lean into your raised arm and push against the doorjamb for 7-10 seconds. Relax the pressure and then press your arm against the doorjamb again, this time coming into a slight lunge with your legs so your chest moves forward past the doorjamb for 7-10 seconds. Repeat this stretch two to three times on each side.
4. Hip Flexor Stretch
Kneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.
Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.
Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor. Hold this pose for 20-30 seconds, and then switch sides.
5. The X-Move
This exercise helps strengthen your upper back muscles, especially the ones between your shoulder blades (the rhomboids).
Sit on the floor with your legs extended forward. Place the middle of the resistance band around the bottom of your feet and cross one side over the other to form an “X”.
Grasp the ends of the band with your arms extended in front of you.
Pull the ends of the band toward your hips, bending your elbows so they point backward (image at left). Hold and slowly return. Do 8-12 repetitions for three sets.
6. The V-Move
According to a 2013 study by the Scandinavian Society of Clinical Physiology and Nuclear Medicine, performing this simple resistance band exercise 2 minutes a day, five times a week, will significantly decrease your neck and shoulder pain and improve your posture.
While standing, stagger your feet so one is slightly behind the other. Grasp the handles, or the ends, of the resistance band and lift your arms upward and slightly outward away from your body about 30 degrees.
Keep a slight bend in your elbows. Stop at shoulder level; hold and return.
Make sure to keep your shoulder blades down and back straight. Repeat this exercise for 2 minutes each day, five days a week.