Just awareness exercise. Stand with your arms down by your side, palms facing inwards towards the thighs. Now twist the hands so that the palms face in front of you, feeling the top of the chest open and the shoulders drop back. Hold here and take five deep breaths and feel how the expansion of the ribcage increases the stretch. If this was okay in the arms, shoulders and chest, continue turning the hands outwards so that your palms are facing out and away from you. Hold here and take five deep breaths and feel how the expansion of the ribcage increases the stretch.

Now relax the hands back by your side but keep the shoulder position that you acquired in the stretch the shoulders ideally feel like they're being pulled out to the side and in line with the hips, rather than being pulled back. Hold this position and take five deep breaths. Now contract the chest muscles 30% feeling the shoulders round forward, you can also feel the shoulder blades open in the back. Some of you may also feel the mid back round as you collapse into this old familiar posture pattern. Notice that the palms are now closer to the front of your thighs, rather than to the side and that the palms are facing behind you. Knuckles facing forward.

This can be a good cue for you that you're rounding your shoulders in the future. Twist the palms out and away from you. Just like before, opening the chest and shoulders. Take five deep breaths Release the hands but keep the shoulders where they are returning back to the good shoulder posture and feeling them being pulled out towards the sides in line with the hips. Notice that you may be feeling rather rigid in this position. Instead, relax the back and chest but continue to feel the shoulders sitting off to the side of the body and take five deep breaths.

From here, put your attention into your fingertips, feeling as though They are heavy weights. Generally alternate swinging the arms forwards and backwards like a pendulum. feel that the movement is coming from the shoulder joint itself where the humerus meets the clavicle. Notice in this position, you have good mobility and the posture feels less rigid and more natural. Try this last step at least one time this week while you're walking, and see if you notice a difference.