Prolonged sitting or standing with slouchy shoulders, frequently looking down at screens, or engaging in activities with a forward head position, can contribute to a rounded upper back. This can lead to muscle imbalance and strain on the neck, the shoulders, and the upper back muscles, causing discomfort and pain. A rounded upper back may affect body image and self-confidence. Here is a posture to help correct the upper back. It also helps the shoulders and the arms.
☞ Place a folded blanket on the seat of the chair.
☞ Sit in an upright position with your back to the chair.
☞ Bring your feet together and move your knees closer to the ground (butterfly pose).
☞ Position yourself near the chair, ensuring your upper back is against the edge of the seat.
☞ Press your palms down and gently lift your hips, leaning your upper back against the chair.
☞ Extend both arms upward and grasp the top frame of the chair with your forearms.
☞ Slowly straighten your arms as you gradually lower your hips to the ground.
☞ Maintain this position for two minutes while breathing slowly.
☞ Release your arms and sit upright.
☞ Repeat the sequence and relax.