Good posture is not only aesthetically pleasing but also crucial for maintaining a healthy body and preventing pain and injuries.

Unfortunately, modern lifestyle habits, such as prolonged sitting and hunching over electronic devices, have led to an epidemic of poor posture. The good news is that with the right exercises and dedication, you can correct your posture and strengthen your shoulders. In this article, we will outline a comprehensive 10-step workout that targets your posture and shoulder muscles.

Step 1: Standing Wall Angel

Stand with your back against a wall, and keep your feet about six inches away from the wall. Bend your elbows to 90 degrees, so your upper arms are parallel to the floor, and your forearms and hands are vertical against the wall.

Slowly slide your arms up and down the wall, focusing on maintaining contact with the wall at all times. Perform 10 to 12 repetitions.

Step 2: Plank with Scapular Retraction

Assume a plank position with your forearms on the ground and elbows aligned below your shoulders. Engage your abdominal muscles and retract your shoulder blades back and down.

Hold this position for 20 to 30 seconds, focusing on keeping your spine aligned and shoulders pulled back.

Step 3: Reverse Fly

Grab a pair of light dumbbells and stand with your feet hip-width apart. Bend your knees slightly and tilt your torso forward from the hips while keeping your back straight.

Engage your core and lift the dumbbells laterally out to the sides, squeezing your shoulder blades together. Lower the dumbbells back to the starting position. Perform 10 to 12 repetitions.

Step 4: Shoulder Retraction with Resistance Band

Attach a resistance band to a sturdy anchor point at chest height. Hold the band with both hands in front of you, arms fully extended. Begin by retracting your shoulder blades back and down while keeping your arms straight.

Hold this position for a few seconds and then release. Perform 10 to 12 repetitions.

Step 5: Superman Pose

Lie facedown on a mat with your arms extended overhead and legs straight. Lift your chest, arms, and legs off the ground simultaneously, while keeping your gaze down to maintain a neutral neck position. Hold this pose for 10 to 15 seconds and then relax.

Perform 8 to 10 repetitions.

Step 6: Front Bridge

Lie facedown on a mat, placing your forearms on the ground with your elbows aligned beneath your shoulders. Lift your body off the ground, balancing on your forearms and toes.

Keep your body in a straight line from head to heels, engaging your core and glutes. Hold this position for 30 to 60 seconds.

Step 7: Bent-Over Row

Stand with your feet hip-width apart, knees slightly bent, and hold a pair of dumbbells with your palms facing your body. Hinge forward from the hips, keeping your back straight and abs engaged.

Pull the dumbbells toward your torso while squeezing your shoulder blades together. Lower the dumbbells back to the starting position. Perform 10 to 12 repetitions.

Step 8: High Plank with Shoulder Taps

Assume a high plank position with your arms extended and hands directly under your shoulders. Engage your core and glutes, keeping your body in a straight line. Lift your right hand and tap your left shoulder.

Lower your right hand back down and repeat with the opposite hand tapping the opposite shoulder. Continue alternating for 10 to 12 taps on each side.

Step 9: YTWL Exercise

Lie facedown on an incline bench with your arms hanging straight down, palms facing the floor. Engage your core and squeeze your shoulder blades together.

Lift your arms up and out to form a Y shape, then move them into a T shape, followed by a W shape, and finally an L shape. Perform 8 to 10 repetitions of each shape, focusing on maintaining good shoulder alignment throughout.

Step 10: Bridge Pose

Lie on your back with your knees bent and feet hip-width apart. Place your arms alongside your body, palms facing down. Press your feet into the ground as you lift your hips off the floor, creating a straight line from your knees to shoulders.

Squeeze your glutes and hold the pose for 20 to 30 seconds. Lower your hips back down and repeat for 8 to 10 repetitions.