Combat Upper Body Slouching With This Quick Routine

Mobile Physiotherapy Clinic

Say goodbye to slouching with this simple and effective upper body routine! In this video by Mobile Physio, we’ll show you easy exercises that stretch tight chest muscles, strengthen your back, and improve your posture — all in just a few minutes a day.  ✅ Perfect for:      Office workers      Phone users      Anyone with rounded shoulders or forward head posture  What’s Included: 🔹 Doorway Chest Stretch 🔹 Shoulder Blade Squeezes 🔹 Wall Angels 🔹 Chin Tucks 🔹 Standing Chest Openers 🔹 Side Bends 🔹 Thoracic Extensions  🕒 Just 5–10 minutes a day can help you stand taller, breathe easier, and feel more confident.  💬 Don’t forget to like, comment, and follow Mobile Physio for more easy routines to support a healthy, mobile lifestyle!  #PostureCorrection #SlouchingFix #UpperBodyRoutine #MobilePhysio #StretchDaily #BackPainRelief #FitnessAtHome #DailymotionFitness

Transcript

00:00Hey everyone! Welcome back to Mobile Physio. Today, we're tackling a problem many of us face,

00:07upper body slouching. If you sit at a desk, stare at your phone, or work on a computer for hours,

00:14this one's for you. Let's fix that posture with a super simple routine you can do anywhere,

00:19understanding slouching. Slouching is often caused by tight chest muscles, weak upper back

00:24muscles, and poor neck alignment. The good news? A few targeted exercises can make a huge difference.

00:32The routine, shoulder blade squeeze. Next, we strengthen your mid-back muscles. Sit or stand

00:38tall. Squeeze your shoulder blades together like you're pinching a pencil between them. Hold for

00:425-10 seconds. Do 10-15 reps, 2 sets, wall angels. Now, let's work on shoulder mobility. Stand with

00:51your back flat against a wall. Keep your head, upper back, and lower back in contact with the wall.

00:56Move your arms up and down like making a snow angel. Try to keep your hands and elbows touching the wall.

01:02Perform 10 reps, 2 sets, chin tucks. Time to correct that forward head posture. Sit or stand tall.

01:09Tuck your chin gently like making a double chin. Hold for 5 seconds and release. Do 10-2. 15 reps,

01:172 sets, foam roller stretch. Finally, improve your upper back mobility. Place a foam roller under

01:23your upper back. Support your head with your hands. Slowly arch back over the roller. Repeat for 8-10

01:30reps. Swiss ball prayer stretch. Kneel in front of a Swiss ball. Place your hands on top of the ball.

01:36Roll the ball forward, lowering your chest toward the floor. Keep hips back, arms extended. Hold the

01:42stretch 20-30 seconds. Repeat 2-3 times. Shoulder rolls. Roll your shoulders backward 10 times.

01:48Then forward 10 times. This helps loosen the upper traps and neck muscles. Behind the back hand clasp

01:54stretch. Stand tall. Feet shoulder width apart. Clasp your hands behind your back. Straighten arms and

02:01gently pull shoulders back. Lift hands slightly to deepen the stretch. Hold 20-30 seconds. Repeat 2-3

02:08times. Chest expansion stretch. Stand tall. Feet hip width apart. Clasp hands behind your back or hold a

02:14strap. Straighten arms and pull shoulders back. Gently lift chest up. Hold 20-30 seconds. Repeat 2-3

02:22times. Standing chest opener stretch. Stand tall. Feet shoulder width apart. Clasp hands behind your back.

02:29Straighten arms. Pull shoulders back. Lift hands slightly and open chest. Hold 20-30 seconds. Repeat 2-3

02:36times. Side bends. Stand tall. Feet shoulder width apart. Raise one arm overhead. Slowly bend

02:44sideways at the waist. Feel the stretch along your side. Hold briefly. Return to. Start. Repeat on both

02:51sides. Consistency is key. Try to perform this routine 4-5 times a week, or even daily if you spend long

03:00hours sitting. Your posture will thank you. If you found this helpful, give us a thumbs up, share it with

03:06someone who slouches, and don't forget to subscribe to Mobile Physio for more simple routines to keep

03:11your body pain-free and strong. See you in the next video.

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