12 Simple and Effective Exercises for Getting Perfect Posture

Exercise number 4. Lower trapezius strengthening

• This exercise relaxes the muscles in the shoulder girdle, helps to quickly relieve spinal pain, and stretches the chest muscles. 
• Stand up straight, place your feet slightly wider than your shoulders and stretch your arms out to the sides. 
• Then bend your elbows at a right angle with your palms forward, pull your shoulders back as much as possible and connect your shoulder blades. 
• Imagine that a pencil is squeezed between them, which should not fall. 
• Now add smooth side-to-side slopes. 
• Continue doing the exercise for 20-30 seconds. 
• It is important to keep the shoulders down as much as possible.