Do you have a job that requires you to sit at a desk most of the day? Do you feel that you are constantly shrugging your shoulders upwards? If so, you are probably tight in your upper back or "T-Spine." This is becoming the new posture norm as people are working more and exercising less, and when they do exercise there is hardly any upper back mobility to help fight against that posture. Training in these poor and inefficient angles can also lead to injury and in turn make you take even more steps away from your goal. 

But not all hope is lost! Today I am going to go over 5 easy exercises you can do in the comfort of your own home to help you sit up straight and move how you were meant to move!

Before we get started.. Here are a few tips while doing these exercises!

*BREATHE! Focus on your breathing on all these exercises. Exhale on the stretching part to get a little bit more range of motion.

* Consistency is key! If you want lasting results stick with it more than just every now and then!

OK! Now that we got that covered, here are the 5 exercises!

1. Bent Knee Downward Dog - Keeping the knees bent, push the ground away from you and drive your hips up to the ceiling. Feel for a stretch in your shoulders and lats. Perform 6-8 Reps. 

2. Heel Sit Cat/Cow - Start out on all 4's and sit back on heels. From here, push your upper back into ceiling hold for 1-2 seconds. Then keeping elbows straight push back down and squeeze shoulder blades together. (*Tip* If struggling to feel this one. Take hands wider.) Perform 10 Reps each way.

3. Child's Pose with Reach - Perform your normal child's pose, then walk both hands slowly to one side until you feel a stretch on the opposite side of the body. hold for 10-20 seconds focus on deep breaths and sinking into stretch. Then, walk to other side. Perform 3 Reps each side.

4. Seated T-Spine Rotations - Sit Down on bench or chair. Place a foam roller, rolled up towel, or even a pillow in between knees to lock hips in place. Now, slowly rotate to one side while staying tall and keeping chin up. Exhale as you twist. Move slowly. Perform 10 reps on each side. 

5. Seated Lateral Flexion - Sitting on bench, rotated your body to one side. From here, Laterally flex or bend sideways while exhaling. Perform 10 Reps each side. 

If your back is feeling really locked up, these drills should help you gain more motion in your shoulders and T-Spine and help you feel better! If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.