Fix Your Posture in 10 min Reduce Hunchback Round Shoulders Neck Back Pain

Hi guys, I'm Emi and I am finally back with an exercise video. Recently I'm really working on improving my posture because a lot of times we feel like oh we need to get our waist smaller, we need to do this, do that, but actually such a small posture shift already makes such a huge difference and it's not just for physical look and health and alignment, it's even affecting the energy that you give out. You look more confident, like you're more sure of yourself, you allow yourself to take up more space instead of feeling like you have something to hide, you're shrinking yourself and that's why today we're doing this short simple posture workout video that can easily help you improve your posture at home and if you're ready let's go! Let's start with a gentle neck stretch. Sit or stand tall, slowly tilt your head to one side, bring your ear towards your shoulder, rotate up and down to stretch through all the different angles. Keep your shoulders down, you can use your opposite hand to gently pull the arm down to deepen the stretch. Switch side. Exercise. Focus on keeping your spine long and breathing deeply, lift through the angles slowly and mindfully. This will relieve tension in the neck and upper traps, which often get tight from slouching, prolonged sitting and screen time. Third, slow shoulder circles. Exercise. Gently roll your shoulders up, back and down in a slow circular motion, feel your shoulder blades squeezing together. This exercise helps reverse the effects of rounded shoulders and help you reset into a more open and upright posture. Fourth, heart opener. Exercise. Clap your hands behind your back, straighten your arms and gently lift your chest. This stretch helps open up the chest and shoulders, which tend to get tight and cause rounding, counteracting slouch posture. Fifth, wing down. Exercise. Arms bend and open wide, imagine drawing your shoulder blades down your back, like drawing your wings in. This move helps reset shoulder alignment and reduce forward head posture. Next, close and open. Exercise. Bring your hands behind your head, elbows open wide, back straight, chest open, then round your back and bring your elbows in towards each other. Every rep, you're reversing your slouch posture from everyday's phone and desk time. Your body is going to thank you. Seventh, open to side. Exercise. Elbows by your side, opening the forearms out and back as far as they can go, squeezing the shoulder blades together. We're more than halfway. Don't forget to breathe. Be grateful and proud that we're here because we love ourselves enough to do this. Eighth, torso twist. Exercise. Cross one bent leg over the other, extend opposite arm up, and then place it outside of your knee as you twist your torso. Be mindful to twist through the spine, not just your neck. Switch side in three, two, one. This releases tightness along the spine and strengthens your obliques, helping maintain alignment through your upper body. Ninth, wall slide. Exercise. Stand with your back against the wall, arms up, slowly slide them down, keeping contact with the wall. This target posture muscles in the upper back and shoulders, training your body to open up and stand tall. Tenth, wall stretch. Exercise. Place your palms against the wall at shoulder height, then gently lean your chest forward and bend down to deeply stretch the chest and shoulders. Perfect for counteracting the effects of hunching. If you want an even deeper stretch, you can place your hands higher, arms and body leaning closer towards the wall. Eleventh, puppy pose. Exercise. Elbow supporting your torso up on the ground, the last chest opener here to also stretch the spine, shoulders, and back for better alignment. Mind your neck, look forward without straining. Final stretch, child's pose. Exercise. From kneeling, full forward with your arms stretched out in front and forehead on the ground. You can have your hip up for a deeper stretch or have it resting on your feet. This restorative pose lengthens the spine, perfect to wind down. And we're done in five, four, three, two, one. Amazing job. Hope you're feeling more open, aligned. You're welcome back here anytime to stretch and improve your posture with me and I'll see you again very soon.