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Try these moves to strengthen the muscles around your spine.

Shoulder Blade Squeeze

Loop a resistance band around a door handle. Shut the door, then stand facing it with your feet hip-width apart. Hold one end of the band in each hand. Bend your elbows and draw your hands back, squeezing your shoulder blades together to strengthen the muscles that support your spine. Straighten your arms for one 3 sets of 15 reps daily.

Chin Lifts

With feet hip-width apart and arms at your sides, tilt your chin up slightly (not so far that your neck hurts) and spend 30 to 60 seconds deep belly breathing (exhale for twice as long as you inhale). Raising your chin will straighten the rest of you out.


Perform at least 25 a day. The primary muscle groups involved with the motion of a push-up are the chest and triceps, but it also strengthens the back, shoulders, and core, all of which aid your posture.

pushup 1 pushup6 pushup7


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