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Fix Posture & Shoulder Pain With 3 Exercises (All Ages)

This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2023. For the original video go to

Brad: All right. These three exercises are quite easy. They only take 30 seconds if you do them properly. You can do them in a seated position or lying prone or on your stomach on the floor. If you're older or you have some problems lying down, this position Bob is in is good. A pillow underneath the chest.

Bob: Folded.

Brad: Yeah. Fold the pillow. The hands are going to go over the head. The first exercise, five to 10 reps, is simply to lift your hands up towards the ceiling. Elbows will raise a little bit, but not much, and back down. Up and hold, one to two seconds, and back down. Make sure you breathe while you do this, and do five to 10 repetitions.

Brad: The next, more advanced move, is to bring the hands up and the elbows go up at the same time. Go ahead, Bob. Do five of those. What we're doing is strengthening the muscles of the shoulder blades, bringing them together for posture. That also frees up the movement of the shoulder blade so that that shoulder joint does not get jammed up, causing impingement.

Bob: I like this.

Brad: Yeah. It works well, doesn't it, Bob? The last and final phase is to put your arms in a W-shape and then lift up. That's a little more aggressive, isn't it, Bob?

Bob: Yep.

Brad: Yep. Once you get good, you could go right to this phase and skip the first two, which even makes it easier. But it is a really nice posture exercise, again, freeing up the shoulder blades, which helps that shoulder mechanics. I'm going to show you how to do it on the floor next. A little more advanced. If you feel comfortable going onto the floor. I would not do this on a bed, it's too soft. A pillow, again, under the chest, elbows on the floor, hands above just lying on your head. Again, lift the hands straight up towards the ceiling. Let the elbows come up with, and think about squeezing those shoulder blades together while you do this.

Brad: Once you can do 10 of those easily, and you can feel that movement, then you're going to lift the arm, the hands, and the elbows go up even more. Big difference. That little bit right there really moves the scapulas/the shoulder blades better. It strengthens your posture and frees up that scapular rotation.

Brad: Again, the final one, arms out in the "W", like you're flying like Superman and up like this.

Bob: There we go.

Brad: Again, really focus on shoulder blades coming together. Arms up and keep your head level. Don't let your head down.

Bob: I got to tell you, Brad. These are excellent.

Brad: Yeah, Bob hasn't done this series yet. He's very impressed.

Bob: That's good.

Brad: Bob is happy with it, and I am happy.

Bob: Everybody's happy.

Brad: Then we concur. There's no doubt in our minds that it's a winner, for sure. Once again, we can fix just about anything except for...

Bob: A broken heart.

Brad: Right. This exercise isn't going to do anything for it. But it'll help your shoulders. Take care.

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