When stretching your muscles is not enough, its time to strengthen them. This exercise improves posture and prevents the pain from everyday activities:
Shoulder Retraction: lying face down, bring your shoulder blades together (imagine squeezing a pen in the middle of your back). Lift your hands slightly off the ground, and turn your hands out. (Tip: try to keep your head inline, by keeping your face down to the floor, this will also train your neck retraction at the same time.) (Yes it looks like planking…)
Shoulder retraction will strengthen all of your upper back musculature, all the while teaching your body proper alignment. Do 10 repetitions, holding each one for 3-5sec. Practice this exercise once daily.
Next week, a strengthening exercise for specific muscles in the upper back.