As we age and spend more time hunched over desks, many of us start to experience posture problems like forward head posture, rounded shoulders, humpbacks, back fat accumulation, and thick trapezius muscles. These issues can not only impact our physical appearance but also cause discomfort and affect our overall well-being. But don’t worry—there’s an effective solution that requires just a few minutes each day: the 100 daily ‘back pulls’ exercise. Not only will this help open up your shoulders and slim your back, but it also offers several other benefits you might not expect!
Benefits of Shoulder and Back Exercises:
- Improved Posture:
Regularly training your back can correct poor posture habits, such as slumped shoulders, rounded backs, and forward head posture. This, in turn, improves your overall appearance and boosts your confidence. A straight back projects a more positive and attractive image. - Facial Blood Circulation:
These exercises stimulate the blood flow to your face, which can help improve dull skin tone, reduce dark spots, and prevent wrinkles. Increased circulation also promotes better metabolism, increases skin elasticity, and helps prevent skin sagging.
Exercise Routine: 
Exercise 1: Arm Raises with Elbow Pulls
- Starting Position: Sit up straight, engage your core, and keep your back tall.
- Action: Inhale and raise both arms overhead. Exhale and bend your right arm, pulling the elbow down.
- Inhale and return to the starting position, then switch to the left side.
- Repetitions: 15-20 times alternating sides.
Exercise 2: Shoulder Blade Pinch
- Starting Position: Sit upright with elbows bent in front of your chest.
- Action: Exhale and pull your shoulder blades inward while opening your arms backward.
- Inhale and return to the starting position.
- Repetitions: 12-15 times.
- Note: Avoid shrugging your shoulders or arching your ribs.
Exercise 3: Cobra Stretch (Kneeling Position)
- Starting Position: Kneel on the floor, engaging your abdominal muscles.
- Action: Exhale and arch your back, lowering your head while extending both arms forward.
- Inhale and pull your arms backward while lifting your chest and head.
- Repetitions: 15-20 times.
Exercise 4: Arm Swing (Elbow Bent)
- Starting Position: Kneel down with your core engaged.
- Action: With your arms bent at 90 degrees and aligned with your shoulders, gently swing your forearms up and down in rhythm with your breath.
- Repetitions: 15-20 times.
Exercise 5: Shoulder Hug
- Starting Position: Sit upright, arms extended forward.
- Action: Inhale and open your arms backward, expanding your chest.
- Exhale and round your back as you bring your arms forward to hug your shoulders.
- Repetitions: 12-15 times.
Exercise 6: Towel Pull
- Starting Position: Hold a towel at both ends with your arms raised overhead.
- Action: Exhale and pull your right arm down while keeping the towel taut.
- Inhale and return to the starting position, then switch sides.
- Repetitions: 12-15 times.
Exercise 7: Kneeling Towel Pull
- Starting Position: Kneel with your body tilted forward, engaging your core.
- Action: Hold a towel behind your back, and pull your arms upwards in a controlled motion with your breath.
- Repetitions: 15-20 times.
Exercise 8: Trunk Rotation with Towel
- Starting Position: Kneel with your arms holding the towel overhead.
- Action: Exhale and rotate your torso to the right.
- Inhale and return to the starting position, then rotate to the left.
- Repetitions: 12-15 times alternating sides.
Conclusion:
By incorporating this simple daily routine into your life, you can improve your posture, reduce back fat, and even give your skin a healthy glow. It’s not just about looking good—it’s about feeling good and boosting your overall health. So, dedicate just a few minutes each day to these exercises, and experience the transformation for yourself!
