Office yoga: correcting shoulder and hunchback

forward arm type

Cross your fingers with your hands, palms facing outward, and stretch your arms forward as far as possible.

Arms and shoulder blades should feel taut.

The holding time is 2 breaths.

Straight arm lift

Cross your fingers with both hands, raise your arms straight up above your head, with your palms facing out.

Stretch tightly and hold for 1 breath.

Relax and stretch again, holding for 1 breath.

Repeat this twice.

lateral extension

1. Grab your left arm with your right hand and lift it above your head.

2. Pull your left arm to the right side of your body. You don't have to stretch your arm too straight. You can feel comfortable. Turn your chest slightly towards the ceiling, and the left side of your body should feel closer. The holding time is 2 breaths.

Repeat on the other side.

Upper arm extension

1. Grasp the right elbow with your left hand (place your right hand on the shoulder blade) and pull it back. The outside of the upper arm should feel stretching.

2. Hold for 3 breaths (don't be too nervous).

Repeat on the other side.

Upper arm extension rotating type

1. Support the right elbow with your left hand.

2. Gently pull your elbow and arm towards your left shoulder, slowly turn your head, and look at your right shoulder.

Hold for 2 breaths and repeat on the other side.

Forearm extension

1. A good strategy to press your hands on the seat with your palms down. Place your palms flat, straighten your fingers back, and leave your thumbs on the outside.

2. Slowly stretch your forearm back.

The holding time is 2 breaths. (Internship Editor: Wu Jinyu)