Wall angels

Wall Angels, also known as scapula (shoulder blade) wall slides work to strengthen your back muscles to counteract the overactive muscles in the front of your body that pull you into a slouched position while seated.

Stand with your back against a wall, keeping your feet hip distance about 6 to 8 inches from the wall. Bend your knees slightly to use some leverage from your legs and core to help push your entire back into the wall with your lower back as flat as possible. Rest the back of your head against the wall, directing your gaze forward.

Raise your arms up to shoulder height, bending your elbows to 90 degrees with your shoulders, elbows and backs of your hands against the wall. Inhale as you slide your hands and elbows up the wall until you start to feel like it's difficult to maintain the touch points of your back, head, shoulders, elbows and hands against the wall. Exhale as you slide your arms back to 90 degrees.

Repeat this motion through five long, deep breaths. With every exhale, concentrate on moving your lower ribs in, back and down while also pulling the base of your shoulder blades down.

Even though this exercise may feel difficult and awkward to hold, making you think you aren't accomplishing much, you should find that when you move away from the wall you'll notice an increased freedom of shoulder movement, reduced thorax stiffness and increased rib mobility.

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