1. Pectoralis Stretch
Stand at an arm’s length from a wall. Press your palms against the wall at shoulder level. Lean towards the wall with your upper body, but without moving your palms. Hold this position for 5-10 seconds.
2. Thoracic Extension
Kneel in front of a bench. Place your elbows on the bench such that they are shoulder-width apart. Kneel far enough from the bench so that you have ample space to drop your chest through the arms and extend your spine. With your knees firmly planted on the ground, press your chest towards the ground with your elbows bearing the weight. Extend your spine as much as possible. Hold the position for 5-10 seconds. Go back to the initial position.
3. Arm Slide On Wall
Stand against a wall with your glutes, shoulders, and head touching it. Put your hands out to your sides, touching the wall at 90 degrees. Draw in your abdominal muscles towards your spine. Lift your arms overhead while your shoulder blades and arms are planted to the wall. Don’t shrug or stoop or allow your lower back to arch. Hold this position for about 5 seconds and then return to the initial position.
4. Scapular Squeeze
Stand tall with your back straight. Pull your shoulder blades towards your back but slightly lower such that your elbows are pulled back and inward. Hold the position for about 5 seconds. Return to the initial position. If you go to a gym, you may try out the seated cable rows and barbell rows as they serve the same purpose.
5. Mid-Trap Exercise Prone Shoulder Horizontal Abduction
Lie flat on your front on an elevated surface, such as a single bed. Allow your arms to rest on either side in a ‘T’. Squeeze your shoulder blades as you lift one of your arms to its maximum. Lower your arms and repeat.
6. Thoracic Stretch
Lie down on a mat with your knees at right angles to the floor, and your palms flat on the mat. Raise your head and slowly pull your knees toward your abdomen. Rock back and forth slowly, such that you are rolling your spine, one vertebra at a time. Go back to the initial position and repeat.
7. Quadruped Arm And Leg Raise
Sit on your hands and knees on a yoga or exercise mat. Your arms should be just below your shoulders, and your knees right below your hips. Extend one leg and the arm opposite to it such that it is aligned with your body. Return to the initial position and complete the repetitions. Repeat for the other leg and arm.
8. Rowing Exercise
Sit erect with your legs and arms straight out. Pull your elbows back downwards. Move your body back and forth so that you are leaning slightly back when you pull your arms towards the chest. You can also fully bend your knees to the catch position as you complete a full stroke. Move back to the initial position and repeat.
9. Cobra Pose
Lie flat on your stomach on a yoga mat. Plant your toes on the floor, with your forehead resting on the ground. Keep your feet together, with your heels slightly touching each other. Place your hands under your shoulders, and keep your elbows close to your torso. Take a deep breath and slowly lift your chest, head, and abdomen while your navel is still touching the ground. Pull your torso back with your weight on your hands. Arch your back as far as possible and then tilt your head and look up.
10. Downward Dog Pose
Get on your fours on the floor. Your knees should be right below your hips, and your arms a little in front of your shoulders. Spread your palms and toes on the ground. Take a deep breath and exhale as you lift your knees away from the floor. Initially, keep your knees half bent and lift the heels away from the floor. Lengthen your tailbone away from your pelvis and towards your pubis. Push your thighs back and forth along with your heels. Straighten your knees slightly, but don’t lock them. Firm the thighs, arms, and the shoulder blades.