One of the easiest ways to correct your posture is to move your arms back and squeeze the muscles in between your shoulder blades. One simple group of posture correction exercises that does this is called YTWL. The letters YTWL stand for the shape your arms and body will mimic when your perform the exercises.
First you’ll raise your arms above your head in the shape of a “Y” and point your thumbs back. You’ll then pull your arms back as far as you can and hold that position for 10 seconds.
For the T position, you’ll have your palms facing up with your arms straight out next to your body. Now move your arms back as far as your back, bringing the shoulder blades together and hold for 10 seconds.
For the W position, rest your arms next to your body and bend your elbows at 45 degrees then rotate your shoulders back. This will focus on the rhomboid muscles and the rotator cuff as well which help to bring your shoulders back for correct posture.
The final exercise is the L position. For this one, you’ll place your arms next to your body with your elbows at 90 degrees and externally rotate your shoulders. Once again rotate the shoulders back as far as you can and hold for 10 seconds.
This simple 4 exercises will help you to improve your posture without the need of a posture corrector or brace. As a matter of fact, equipment that is intended to improve your posture is not recommended because they only serve as a temporary fix.
For proper posture, you need to strengthen the muscles in the upper back, middle back, and posterior shoulders. You also need to stretch tight muscles in the front of the body such as the anterior shoulders and chest.
There’s no quick fix for bad posture. Put in the work and exercise your way to better health.
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